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Comparing Nutrients in 100 calories Canned Baked BeansVS Tofu Yogurt

Weight per 100 calories

Canned Baked Beans
95g
Tofu Yogurt
106g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Baked Beans or Tofu Yogurt?

Macros Ratio

Protein Fat Carbs

Canned Baked Beans
18%
3%
79%
Tofu Yogurt
15%
17%
68%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.39%0.38g
Fat
1.97%1.9g
0.38 gvs1.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.31%0.098g
Saturated Fat
0.86%0.28g
0.098 gvs0.28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
4.64%0.074g
Omega 3
7.7%0.12g
0.074 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.52%0.089g
Omega 6
5.64%0.96g
0.089 gvs0.96 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
15%19.5g
Carbohydrate
13%17g
19.5 gvs17 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
10.2%7.4g
Sugars
1.8%1.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.4 gvs1.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
13.8%5.24g
Fiber
0.56%0.21g
5.24 gvs0.21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
8.16%4.57g
Protein
6.65%3.72g
4.57 gvs3.72 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.53%4.76μg
Vitamin A
0.24%2.13μg
RAE, retinol activity equivalents
4.76 μgvs2.13 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
12%0.14mg
Vitamin B1
5.3%0.064mg
Thiamine
0.14 mgvs0.064 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
4.4%0.057mg
Vitamin B2
1.64%0.021mg
Riboflavin
0.057 mgvs0.021 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
2.56%0.41mg
Vitamin B3
1.6%0.26mg
Niacin, nicotinic acid, niacinamide
0.41 mgvs0.26 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
9.52%0.12mg
Vitamin B6
1.64%0.021mg
Pyridoxine
0.12 mgvs0.021 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
5.7%23μg
Vitamin B9
1.6%6.4μg
Folates and Folic Acid
23 μgvs6.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
3.3%2.95mg
Vitamin C
2.96%2.66mg
Ascorbic acid
2.95 mgvs2.66 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.95%0.14mg
Vitamin E
2.2%0.33mg
Tocopherols and Tocotrienols
0.14 mgvs0.33 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
0.63%0.76μg
Vitamin K
3.1%3.72μg
Phytomenadione or phylloquinone
0.76 μgvs3.72 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

4.76%47.6mg
Calcium
12.6%126mg
47.6 mgvs126 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
21.8%0.2mg
Copper
8.87%0.08mg
0.2 mgvs0.08 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
3.45%0.28mg
Iron
14%1.13mg
0.28 mgvs1.13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
7.26%30.5mg
Magnesium
10%42.6mg
30.5 mgvs42.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
NA
Manganese
NA
NA mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
14%99mg
Phosphorus
5.78%40.4mg
99 mgvs40.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
8.3%282mg
Potassium
1.47%50mg
282 mgvs50 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
7.8%4.3μg
Selenium
25%14μg
4.3 μgvs14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.063%0.95mg
Sodium
2.5%37.2mg
0.95 mgvs37.2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
12%1.33mg
Zinc
3%0.33mg
1.33 mgvs0.33 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.87%69g
Water
2.23%82.4g
69 gvs82.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Canned Baked Beans vs Tofu Yogurt:
Comparing minerals per 100 calories for Canned Baked Beans vs Tofu Yogurt:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: