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Nutritional Info: Passion-fruit, (granadilla), purple, raw

The USDA reference number for this food is: 09231
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Passion-fruit, (granadilla), purple, raw

Nutrition Facts

Serving Size: 1 cup (236g or 8.3 oz)
 

Amount Per Serving

 

Calories

229
Calories from Fat 14
 

% Daily Value*

 

Total Fat

2g
3%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

66mg
3%
 

Total Carbohydrate

55g
18%
 
Dietary Fiber 25g98%
 
Sugars 26g
 

Protein

5g
 
Vitamin A60% · Vitamin C7%
 
Calcium3% · Iron21%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Granadillas
Granadillas

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Calories

Calories

Serving Size: 1 cup (236g or 8.3 oz)
kcal*kjoules*RDI%
 
Total Calories229 kcal958 kJ11%
 
from Carbs198.6 kcal831.1 kJ
 
from Fat13.8 kcal57.85 kJ
 
from Protein17.4 kcal72.99 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 236 grams of Passion-fruit, (granadilla), purple, raw


Vitamin Content

Vitamin Content

Serving Size: 1 cup (236g or 8.3 oz)
AmountRDI%
 
Vitamin A 3001.92 IU 60%
 
Vitamin B6 0.236 mg 12%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 70.8 mg 7%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.0472 mg 0%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 1.652 mcg 2%
 
Thiamin 0 mg 0%
 
Riboflavin 0.3068 mg 18%
 
Niacin 3.54 mg 18%
 
Pantothenic Acid ~
 
Folate 33.04 mcg 8%
 
Folate, Food 33.04 mcg 8%
 
Folate, DFE 33.04 mcg DFE 8%
 
Choline 17.936 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 236g (8.32 oz) of Passion-fruit, (granadilla), purple, raw contains. Vitamin RDI for 236 grams of Passion-fruit, (granadilla), purple, raw


Mineral Content

Mineral Content

Serving Size: 1 cup (236g or 8.3 oz)
AmountRDI%
 
Calcium 28.32 mg 3%
 
Iron 3.776 mg 21%
 
Magnesium 68.44 mg 17%
 
Phosphorus 160.48 mg 16%
 
Potassium 821.28 mg 17%
 
Sodium 66.08 mg 3%
 
Zinc 0.236 mg 2%
 
Copper 0.20296 mg 10%
 
Manganese ~
 
Selenium 1.416 mcg 2%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 236g (8.32 oz) of Passion-fruit, (granadilla), purple, raw contains. Mineral RDI for 236 grams of Passion-fruit, (granadilla), purple, raw


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (236g or 8.3 oz)
AmountRDI%*
 
Protein5.192g10%
 

Essential Aminos

 
Histidine
 
Isoleucine
 
Leucine
 
Lysine
 
Methionine
 
Phenylalanine
 
Threonine
 
Tryptophan
 
Valine
 

Non-essential Aminos

 
Arginine
 
Alanine
 
Aspartate
 
Cystine
 
Glutamate
 
Glycine
 
Hydroxyproline
 
Proline
 
Serine
 
Tyrosine
 
Methionine + Cystine† ~
 
Phenylalanine + Tyrosine† ~
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. We only have basic data on the amount of protein contained in Passion-fruit, (granadilla), purple, raw and not the breakdown of amino acid content.


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (236g or 8.3 oz)
AmountRDI%
 
Total Carbohydrates55.1768g18%
 
Dietary Fiber24.544g98%
 
Starch~
 
Sugars26.432g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
236g (8.32 oz) grams of Passion-fruit, (granadilla), purple, raw contains 55.1768 grams of carbohydrates which is 18% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 236 grams of Passion-fruit, (granadilla), purple, raw contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (236g or 8.3 oz)
AmountRDI%
 
Total Fat1.652g3%
 
Total Omega-3 Fatty Acids0.00236g
 
Total Omega-6 Fatty Acids0.9676g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.13924g1%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.1062g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.03304g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.20296g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.20296g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.96996g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.9676g
 
Linolenic Acid   [Octadecatrienoic Acid]0.00236g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Passion-fruit, (granadilla), purple, raw in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 236 grams of Passion-fruit, (granadilla), purple, raw
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (236g or 8.3 oz)
Amount
 
Alcohol0g
 
Water172.1148g
 
Ash1.888g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Passion-fruit, (granadilla), purple, raw:

Passion-fruit, (granadilla), purple, raw is an excellent source of Vitamin A, Iron and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Passion-fruit, (granadilla), purple, raw is a good source of Vitamin B6, Riboflavin, Niacin, Magnesium, Phosphorus, Potassium, Copper and Protein. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 60
Athletic Diet - Low Fat, High Protein and Carbs 83
Low Fat Diet (e.g. Jenny Craig) 76
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 81
Low Sodium Diet 67
Low Glycemic Index Diet (e.g. South Beach Diet) 30
Low Protein Diet 48
Horizontal bar chart


How long will it take to burn 229 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 229 calories contained in 236g (8.32 oz)g of Passion-fruit, (granadilla), purple, raw. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 229 calories
Stretching1 hour 16 mins(180 cal/hr)
Walking (3.5 mph)49 mins(280 cal/hr)
Bicycling (<10 mph)47 mins(290 cal/hr)
Dancing42 mins(330 cal/hr)
Light gardening/yard work42 mins(330 cal/hr)
Golf (walking and carrying clubs)42 mins(330 cal/hr)
Hiking37 mins(370 cal/hr)
Amount of Vigorous exercise to burn 229 calories
Weight lifting (vigorous effort)31 mins(440 cal/hr)
Heavy yard work (chopping wood)31 mins(440 cal/hr)
Basketball (vigorous)31 mins(440 cal/hr)
Walking (4.5 mph)30 mins(460 cal/hr)
Aerobics29 mins(480 cal/hr)
Swimming (slow freestyle laps)27 mins(510 cal/hr)
Running/jogging (5 mph)23 mins(590 cal/hr)
Bicycling (>10 mph)23 mins(590 cal/hr)
Exercise profile for 236g (8.32 oz) of Passion-fruit, (granadilla), purple, raw

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Passion-fruit, (granadilla), purple, raw" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 24 Apr 2014 http://skipthepie.org/fruits-and-fruit-juices/passion-fruit-granadilla-purple-raw/

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Raw Apricots Raw West Indian Cherry (Acerola) Rhubarb, frozen, cooked, with sugar
Rhubarb, frozen, uncooked Rhubarb, raw Rose-apples, raw
Roselle, raw Rowal, raw Sapodilla, raw
Sapote, mamey, raw Soursop, raw Strawberries, canned, heavy syrup pack, solids and liquids
Strawberries, frozen, sweetened, sliced Strawberries, frozen, sweetened, whole Strawberries, frozen, unsweetened
Strawberries, raw Sugar-apples, (sweetsop), raw Tamarind nectar, canned
Tamarinds, raw Tangerine juice, canned, sweetened Tangerine juice, frozen concentrate, sweetened, diluted with 3 volume water
Tangerine juice, frozen concentrate, sweetened, undiluted Tangerine juice, raw Tangerines, (mandarin oranges), canned, juice pack
Tangerines, (mandarin oranges), canned, juice pack, drained Tangerines, (mandarin oranges), canned, light syrup pack Tangerines, (mandarin oranges), raw
USDA Commodity peaches, canned, light syrup, drained USDA Commodity pears, canned, juice pack, drained USDA Commodity pears, canned, light syrup, drained
USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, drained USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, solids and liquids Watermelon, raw




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