Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Mori-nu soft silken tofu

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Mori-nu soft silken tofu: 182g

Boiled California Red Kidney Beans have 2.3 times more energy per 100g than Mori-nu soft silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Boiled California Red Kidney Beans	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	19.7% 7.5g	0.48% 0.18g	38g per day for Men 19-50 years
Protein	13% 7.36g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	1.54% 0.02mg	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	15% 59.7μg	NA	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	1.08% 0.97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	42% 0.38mg	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	30% 2.4mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	12.6% 52.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	15.8% 110mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	1.46% 54g	4.37% 162g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Mori-nu Soft Silken Tofu Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Mori-nu soft silken tofu?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Mori-nu soft silken tofu:

• 100 calories of Boiled California Red Kidney Beans have 4.2 times more Vitamin B6 than Mori-nu soft silken tofu.
• While 100 kcal of Mori-nu silken tofu, soft contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• 100 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Mori-nu soft silken tofu:

• 100 calories of Boiled California Red Kidney Beans have 1.6 times more Iron than Mori-nu soft silken tofu.
• While 100 kcal of Mori-nu silken tofu, soft contain 1.6 times more Copper, 1.4 times more Magnesium, 1.4 times more Zinc and 3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Mori-nu soft silken tofu contain similar levels of Calcium, Phosphorus and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans have 3.4 times more Carbohydrate and 41.3 times more Fiber than Mori-nu soft silken tofu.
• While 100 kcal of Mori-nu silken tofu, soft contain 67.6 times more Fat and 57.5 times more Saturated Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Mori-nu soft silken tofu offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber