Comparing Nutrients in 100 calories Boiled Kidney Beans VS Passion-fruit Juice, Purple

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Passion-fruit Juice, Purple: 196g

Boiled Kidney Beans have 2.5 times more energy per 100g than Passion-fruit Juice, Purple. It has average energy density when compared to other foods. Raw Passion-fruit Juice, Purple having low energy density.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Boiled Kidney Beans	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.1% 0.098g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	36.2% 26.3g	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	13.3% 5.04g	1.03% 0.39g	38g per day for Men 19-50 years
Protein	12% 6.83g	1.37% 0.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.84% 70.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	7.54% 0.098mg	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	25.6% 102μg	3.43% 13.7μg	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	1.05% 0.94mg	65% 58.4mg	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	0.16% 0.024mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.78% 7.84mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	11.5% 0.1mg	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	22% 1.75mg	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	15.5% 109mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	0.78% 11.8mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	0.89% 0.098mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	4.54% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Passion-fruit Juice, Purple:

• Boiled All Types Kidney Beans have more Vitamin B1, 7.5 times more Vitamin B9 and 8.4 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains more Vitamin A, 5.6 times more Vitamin B2, 6.3 times more Vitamin B3 and 61.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Passion-fruit Juice, Purple have similar amounts of Vitamin B6 per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Passion-fruit Juice, Purple:

• Boiled All Types Kidney Beans have 3.5 times more Calcium, 1.6 times more Copper, 3.7 times more Iron, 4.3 times more Phosphorus, 4.4 times more Selenium and 8 times more Zinc than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 1.7 times more Potassium and 3.2 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Passion-fruit Juice, Purple have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have more Omega 3, 12.9 times more Fiber and 8.9 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 1.5 times more Carbohydrate and 104.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Passion-fruit Juice, Purple have similar amounts of Energy per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.