Comparing Nutrients in 14 ounces Canned Baked Beans VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Canned Baked Beans	Tofu Yogurt	Recommended Dietary Allowance
Energy	14.4% 417kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	21% 3.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.3g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	42.6% 31g	6.8% 4.92g	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	57.4% 22g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	34% 19g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	6.1% 0.079mg	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	24% 95μg	5.95% 24μg	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	13.7% 12.3mg	11% 9.92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Tofu Yogurt	Recommended Dietary Allowance
Calcium	20% 198mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	33% 0.3mg	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	14.4% 1.15mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	NA	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	59% 413mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	7.8% 288g	8.3% 308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Baked Beans vs Tofu Yogurt:

• Canned Baked Beans no Salt have 2.5 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 6.5 times more Vitamin B6, 4 times more Vitamin B9 and 1.2 times more Vitamin C than Tofu yogurt.
• While Tofu yogurt contains 2.1 times more Vitamin E and 4.4 times more Vitamin K than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Baked Beans vs Tofu Yogurt:

• Canned Baked Beans no Salt have 2.7 times more Copper, 2.7 times more Phosphorus, 6.3 times more Potassium and 4.5 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 2.4 times more Calcium, 3.7 times more Iron, 2.9 times more Selenium and 35 times more Sodium than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Tofu yogurt have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Baked Beans no Salt have 1.3 times more Carbohydrate, 6.3 times more Sugars, 27.5 times more Fiber and 1.4 times more Protein than Tofu yogurt.
• While Tofu yogurt contains 4.5 times more Fat, 1.5 times more Omega 3 and 9.7 times more Omega 6 than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Tofu yogurt have similar amounts of Energy per 14 oz.
• Both Canned Baked Beans no Salt as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.