Comparing Nutrients in 100 calories Mori-nu soft silken tofu VS Canned Refried Beans, fat-free

Weight per 100 calories

• Mori-nu soft silken tofu: 182g
• Canned Refried Beans, fat-free: 127g

Canned Refried Beans, fat-free have 1.4 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 Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Mori-nu soft silken tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.06% 4.9g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	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	13% 17g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	1.07% 0.77g	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	% 0.77g	g per day for Men 19-50 years
Fiber	0.48% 0.18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	Canned Refried Beans, fat-free	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	3.16% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	11% 0.14mg	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	18% 72μg	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	1.27% 1.14mg	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	0.34% 0.051mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu soft silken tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	23% 0.21mg	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	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	12.6% 52.7mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.41mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	29.5% 443mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	7.48% 0.82mg	11mg per day for Men 19-50 years
Water	4.37% 162g	2.7% 100g	3700g per day for Men 19-50 years

Mori-nu Soft Silken Tofu VS Canned Refried Beans, Fat-free Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mori-nu soft silken tofu or Canned Refried Beans, fat-free?

Lets compare vitamin content per 100 calories of Mori-nu soft silken tofu vs Canned Refried Beans, fat-free:

• 100 calories of Mori-nu soft silken tofu have 4.8 times more Vitamin B1 and 3.8 times more Vitamin B2 than Canned Refried Beans, fat-free.
• While 100 kcal of Canned Refried Beans, fat-free contain 7.2 times more Vitamin B6 than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Canned Refried Beans, fat-free provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6
• 100 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2
• Both Mori-nu silken tofu, soft as well as Canned Refried Beans, fat-free 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 Refried Beans, fat-free:

• 100 calories of Mori-nu soft silken tofu have 1.3 times more Calcium, 1.8 times more Copper and 1.6 times more Water than Canned Refried Beans, fat-free.
• While 100 kcal of Canned Refried Beans, fat-free contain 1.4 times more Iron, 1.3 times more Potassium and 48.7 times more Sodium than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Canned Refried Beans, fat-free contain similar levels of Magnesium, Phosphorus and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mori-nu soft silken tofu have 8.6 times more Fat, 5.5 times more Saturated Fat, 3.1 times more Sugars and 1.3 times more Protein than Canned Refried Beans, fat-free.
• While 100 kcal of Canned Refried Beans, fat-free contain 3.2 times more Carbohydrate and 32.7 times more Fiber than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Canned Refried Beans, fat-free offer comparable quantities of Energy per 100 calories.
• 100 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber