Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Passion-fruit Juice, Yellow

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Boiled Red Kidney Beans	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	8.7% 252kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	22% 28.7g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	39% 28.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.5% 258μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	73% 5.83mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	40.3% 282mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Passion-fruit Juice, Yellow per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Passion-fruit Juice, Yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Passion-fruit Juice, Yellow:

• 7 ounces of Boiled Red Kidney Beans have more Vitamin B1, 2 times more Vitamin B6, 16.3 times more Vitamin B9 and 21 times more Vitamin K than Passion-fruit Juice, Yellow.
• While 7 oz of Raw Passion-fruit Juice, Yellow contain more Vitamin A, 1.7 times more Vitamin B2, 3.9 times more Vitamin B3 and 15.2 times more Vitamin C than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1 and Vitamin K
• Both Boiled Red Kidney Beans as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Passion-fruit Juice, Yellow:

• 7 ounces of Boiled Red Kidney Beans have 7 times more Calcium, 4.8 times more Copper, 8.2 times more Iron, 2.6 times more Magnesium, 5.7 times more Phosphorus, 1.4 times more Potassium, 12 times more Selenium and 17.8 times more Zinc than Passion-fruit Juice, Yellow.
• While 7 oz of Raw Passion-fruit Juice, Yellow contain 1.3 times more Water than Boiled Red Kidney Beans.
• 7 ounces of Passion-fruit Juice, Yellow lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.1 times more Energy, more Omega 3, 1.6 times more Carbohydrate, 37 times more Fiber and 12.9 times more Protein than Passion-fruit Juice, Yellow.
• While 7 oz of Raw Passion-fruit Juice, Yellow contain 44.5 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Passion-fruit Juice, Yellow provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Red Kidney Beans as well as Raw Passion-fruit Juice, Yellow provide inadequate amounts of Omega 6 in seven ounces.