Comparing Nutrients in 14 ounces Canned Kidney Beans VS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%

Macro Nutrients

	Canned Kidney Beans	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Energy	11.5% 333kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	7.44% 2.4g	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	5.56% 7.22g	130g per day for Men 19-50 years
Sugars	10% 7.34g	2.2% 1.6g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	37% 20.7g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	134% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	NA	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	153% 2mg	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	240% 5.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	67% 401IU	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	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Calcium	13.5% 135mg	98% 976mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	NA	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	NA	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	NA	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	NA	11mg per day for Men 19-50 years
Water	8.37% 310g	8.77% 325g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 8.6 times more Vitamin B2, 6.8 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Canned Kidney Beans vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• 14 ounces of Canned Kidney Beans have 42.3 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• While 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 7.2 times more Calcium, 1.4 times more Iron and 1.4 times more Phosphorus than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain similar levels of Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 8 times more Carbohydrate, 4.6 times more Sugars and 4.3 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• While 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 8.2 times more Fat and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate