Comparing Nutrients in 100 calories Mori-nu soft silken tofu VS Canned Red Kidney Beans with Liquids

Weight per 100 calories

• Mori-nu soft silken tofu: 182g
• Canned Red Kidney Beans with Liquids: 124g

Canned Red Kidney Beans Solids and Liquids have 1.5 times more energy per unit of mass than Mori-nu silken tofu, soft, which is average 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 Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Mori-nu soft silken tofu	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.06% 4.9g	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	NA	0.6% 0.1g	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% 18.3g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	3.15% 2.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	0.48% 0.18g	14% 5.3g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	Canned Red Kidney Beans with Liquids	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	6.36% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	7.6% 0.099mg	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	7.1% 28.4μg	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	1.1% 0.99mg	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% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.2% 5.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu soft silken tofu	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	20% 0.18mg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	12.6% 52.7mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	NA	15.6% 0.36mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	9.44% 321mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	21% 316mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	4.37% 162g	2.6% 96g	3700g per day for Men 19-50 years

Mori-nu Soft Silken Tofu VS Canned Red Kidney Beans With Liquids Nutrients Per 100 Kcal

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

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

• 100 calories of Mori-nu soft silken tofu have 1.4 times more Vitamin B1 than Canned Red Kidney Beans with Liquids.
• While 100 kcal of Canned Red Kidney Beans Solids and Liquids contain 4.9 times more Vitamin B6 than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Canned Red Kidney Beans with Liquids provide similar amounts of 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 Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids:

• 100 calories of Mori-nu soft silken tofu have 1.6 times more Calcium, 2.1 times more Copper, 1.4 times more Magnesium, 1.2 times more Zinc and 1.7 times more Water than Canned Red Kidney Beans with Liquids.
• While 100 kcal of Canned Red Kidney Beans Solids and Liquids contain 34.8 times more Sodium than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Canned Red Kidney Beans with Liquids contain similar levels of Iron, Phosphorus and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mori-nu soft silken tofu have 11 times more Fat, 4.2 times more Saturated Fat and 1.4 times more Protein than Canned Red Kidney Beans with Liquids.
• While 100 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.5 times more Carbohydrate and 29.2 times more Fiber than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Sugars per 100 calories.
• 100 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber