Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Hard Tofu, prepared with nigari

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Hard Tofu, prepared with nigari: 69g

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

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Hard Tofu, prepared with nigari?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Boiled California Red Kidney Beans	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	2.33% 3.03g	130g per day for Men 19-50 years
Sugars	NA	NA	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	1.1% 0.41g	38g per day for Men 19-50 years
Protein	13% 7.36g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4.1% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	0.51% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	2.07% 0.027mg	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	3.8% 15μg	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	0.23% 0.21mg	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	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	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	25% 0.23mg	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	23.7% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	8.7% 36.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	31.5% 0.73mg	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	22.8% 159mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	0.092% 1.38mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.33% 49g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Hard Tofu, Prepared With Nigari Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Hard Tofu, prepared with nigari?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Hard Tofu, prepared with nigari:

• 100 calories of Boiled California Red Kidney Beans have 3.6 times more Vitamin B1, 6.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• Both Boiled California Red Kidney Beans and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Hard Tofu, prepared with nigari:

• 100 calories of Boiled California Red Kidney Beans have 1.3 times more Iron and 3.4 times more Potassium than Hard Tofu, prepared with nigari.
• While 100 kcal of Hard Tofu, prepared with nigari contain 4.5 times more Calcium, 2.8 times more Manganese, 1.4 times more Phosphorus, 12 times more Selenium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Hard Tofu, prepared with nigari contain similar levels of Copper and Magnesium per 100 calories.
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans have 6 times more Carbohydrate and 18.1 times more Fiber than Hard Tofu, prepared with nigari.
• While 100 kcal of Hard Tofu, prepared with nigari contain 94.9 times more Fat, 88.3 times more Saturated Fat, 17.8 times more Omega 3 and 212.6 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Hard Tofu, prepared with nigari offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber