Comparing Nutrients in 100 grams 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	3.34% 97kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.013% 0.004g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	15.4% 11g	18.5% 13.4g	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	27.4% 10.4g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	0.7% 0.39g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	4% 36μg	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	10% 0.13mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	9.13% 1.46mg	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	7.7% 0.1mg	3.85% 0.05mg	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	3.5% 14μg	1.75% 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	33.3% 30mg	33% 30mg	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	0.13% 0.02mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	5.9% 0.053mg	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	20% 1.6mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	4.05% 17mg	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	9.7% 68mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	8.18% 278mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	1.97% 73g	2.3% 85.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.
• Both Raw Passion-fruit, Purple as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.