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

Weight per 100 calories

• Mori-nu silken tofu, lite extra firm: 263g
• Boiled Red Kidney Beans: 78.7g

Boiled Red Kidney Beans have 3.3 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is average in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.31g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	8.27% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.5% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.02% 2.63g	14% 18g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	0.35% 0.25g	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	0% 0g	15.3% 5.83g	38g per day for Men 19-50 years
Protein	33% 18.4g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.58% 0.079mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.05% 0.053mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	7.27% 0.094mg	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	NA	25.6% 102μg	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	0% 0mg	1.05% 0.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	21% 0.19mg	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	26% 2.08mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	16.3% 0.38mg	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	31.2% 218mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	9.33% 317mg	3400mg per day for Men 19-50 years
Selenium	NA	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	0.1% 1.57mg	1500mg per day for Men 19-50 years
Zinc	6.22% 0.68mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	6.47% 239g	1.42% 52.7g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Boiled Red Kidney Beans contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Mori-nu silken tofu, lite extra firm as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

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

• 100 calories of Mori-nu silken tofu, lite extra firm have 5.1 times more Calcium, 1.8 times more Copper, 2 times more Phosphorus, 163.8 times more Sodium and 4.5 times more Water than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 1.3 times more Magnesium and 2.1 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Boiled Red Kidney Beans contain similar levels of Iron and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mori-nu silken tofu, lite extra firm have 2.7 times more Protein than Boiled Red Kidney Beans.
• While 100 kcal of Boiled Red Kidney Beans contain 6.8 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Boiled Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber