Comparing Nutrients in 14 ounces Canned Kidney Beans VS Mori-nu firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Canned Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	11.5% 333kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	10% 7.34g	6.95% 5.04g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	37% 20.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	3.36% 0.044mg	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	35.7% 143μg	NA	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	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	13.5% 135mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	89.5% 0.81mg	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	58% 4.64mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	51% 357mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.38% 347g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Mori-nu firm silken tofu per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Mori-nu firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Mori-nu firm silken tofu:

• 14 ounces of Canned Kidney Beans have 1.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 6.7 times more Vitamin B6 than Mori-nu firm silken tofu.
• Both Canned Kidney Beans and Mori-nu firm silken tofu provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Mori-nu firm silken tofu have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Canned All Types Kidney Beans as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Mori-nu firm silken tofu:

• 14 ounces of Canned Kidney Beans have 1.2 times more Potassium and 8.2 times more Sodium than Mori-nu firm silken tofu.
• While 14 oz of Mori-nu silken tofu, firm contain 1.5 times more Copper and 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Mori-nu firm silken tofu contain similar levels of Calcium, Iron, Magnesium, Phosphorus and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 1.4 times more Energy, 6 times more Carbohydrate, 1.5 times more Sugars and 43 times more Fiber than Mori-nu firm silken tofu.
• While 14 oz of Mori-nu silken tofu, firm contain 4.5 times more Fat and 1.3 times more Protein than Canned All Types Kidney Beans.
• 14 ounces of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate and Fiber