Comparing Nutrients in 14 ounces California Red Kidney Beans VS Mori-nu silken tofu, lite extra firm

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	California Red Kidney Beans	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	45% 1310kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	3.05% 3.97g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	260% 99g	0% 0g	38g per day for Men 19-50 years
Protein	173% 97g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	0% 0mg	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	391% 1564μg	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	20% 18mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	77.4% 774mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	57% 0.51mg	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	464% 37mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.75% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Mori-nu silken tofu, lite extra firm per 14 oz

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

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Mori-nu silken tofu, lite extra firm:

• 14 ounces of California Red Kidney Beans have 17.6 times more Vitamin B1, 11 times more Vitamin B2, 18.7 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 14 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Mori-nu silken tofu, lite extra firm:

• 14 ounces of California Red Kidney Beans have 4.5 times more Calcium, 8.5 times more Copper, 11.8 times more Iron, 16 times more Magnesium, 4.9 times more Phosphorus, 26.1 times more Potassium and 9.8 times more Zinc than Mori-nu silken tofu, lite extra firm.
• While 14 oz of Mori-nu silken tofu, lite extra firm contain 8.9 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 8.7 times more Energy, 59.8 times more Carbohydrate, more Fiber and 3.5 times more Protein than Mori-nu silken tofu, lite extra firm.
• 14 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy, Carbohydrate and Fiber