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

Weight per 100 calories

• Boiled Red Kidney Beans: 78.7g
• Mori-nu firm silken tofu: 161g

Boiled Red Kidney Beans have 2 times more energy per 100g than Mori-nu firm silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Boiled Red Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	8.27% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.084g	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	2.98% 3.87g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	2.83% 2.05g	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	15.3% 5.83g	0.42% 0.16g	38g per day for Men 19-50 years
Protein	12% 6.83g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Mori-nu firm 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	10.5% 0.13mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	1.36% 0.018mg	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	25.6% 102μg	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	1.05% 0.94mg	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	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	36.4% 0.33mg	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	29% 2.3mg	20.8% 1.66mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	10.4% 43.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	16% 112mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	9.33% 317mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.57mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	8.94% 0.98mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	3.8% 141g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Boiled Red Kidney Beans have 5.3 times more Vitamin B6 than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Mori-nu firm silken tofu provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin B6
• Both Boiled Red Kidney Beans as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

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

• 100 calories of Boiled Red Kidney Beans have 1.4 times more Iron than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 2.3 times more Calcium, 1.7 times more Copper, 1.3 times more Phosphorus, 36.9 times more Sodium and 2.7 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Mori-nu firm silken tofu contain similar levels of Magnesium, Potassium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Red Kidney Beans have 4.6 times more Carbohydrate and 36.1 times more Fiber than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 11.1 times more Fat, 11.6 times more Saturated Fat, 8.1 times more Sugars and 1.6 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Mori-nu firm silken tofu offer comparable quantities of Energy per 100 calories.
• 100 calories of Mori-nu firm silken tofu provide inadequate amounts of Fiber