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

Weight per 100 calories

• Mori-nu soft silken tofu: 182g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 6 times more energy per unit of mass than Mori-nu silken tofu, soft, which is high in comparison to other foods. Mori-nu soft silken tofu having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Mori-nu soft silken tofu	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.06% 4.9g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	NA	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.06% 5.27g	14% 18g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	0.48% 0.18g	20% 7.55g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	California 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	15% 0.18mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	9.25% 0.12mg	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	30% 119μg	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	1.5% 1.36mg	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	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

	Mori-nu soft silken tofu	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	37% 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	18.6% 1.5mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	12.6% 52.7mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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% 113mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	NA	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	4.37% 162g	0.096% 3.56g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Raw California Red Kidney Beans contain 6 times more Vitamin B6 than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and California Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6
• Both Mori-nu silken tofu, soft as well as Raw California 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 soft silken tofu vs California Red Kidney Beans:

• 100 calories of Mori-nu soft silken tofu have 1.2 times more Zinc and 45.4 times more Water than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 1.9 times more Iron and 1.4 times more Potassium than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and California Red Kidney Beans contain similar levels of Calcium, Copper, Magnesium and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mori-nu soft silken tofu have 64.8 times more Fat and 59.5 times more Saturated Fat than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 3.4 times more Carbohydrate and 41.5 times more Fiber than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and California Red Kidney Beans offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber