Comparing Nutrients in 7 ounces Passion-fruit, Purple VS Passion-fruit Juice, Purple

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	6.64% 192kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	20.8% 27g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	36.7% 26.6g	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	54.3% 20.6g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	14% 127μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	7.63% 0.099mg	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	6.95% 27.8μg	3.47% 14μg	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	66% 59.5mg	65.7% 59mg	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	0.26% 0.04mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	11.7% 0.11mg	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	39.7% 3.18mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	19.3% 135mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.9% 145g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Passion-fruit, Purple vs Passion-fruit Juice, Purple:

• Raw Passion-fruit, Purple has 1.8 times more Vitamin A, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit, Purple and Raw Passion-fruit Juice, Purple have similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per 7 oz.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Passion-fruit, Purple vs Passion-fruit Juice, Purple:

• Raw Passion-fruit, Purple has 3 times more Calcium, 1.6 times more Copper, 6.7 times more Iron, 1.7 times more Magnesium, 5.2 times more Phosphorus, 1.3 times more Potassium, 6 times more Selenium and 4.7 times more Sodium than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit, Purple and Raw Passion-fruit Juice, Purple have similar amounts of Water per 7 oz.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Passion-fruit, Purple has 1.9 times more Energy, 14.1 times more Omega 6, 1.7 times more Carbohydrate, 52 times more Fiber and 5.6 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit, Purple and Raw Passion-fruit Juice, Purple have similar amounts of Sugars per 7 oz.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.