Nutrient Comparison: Canned Red Kidney Beans VS Tofu, extra firm, prepared with nigari per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans versus 14 oz of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans vs Tofu, extra firm, prepared with nigari:
- 14 ounces of Canned Red Kidney Beans have 1.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 3.1 times more Vitamin B9 than Tofu, extra firm, prepared with nigari.
- While 14 oz of Tofu, extra firm, prepared with nigari contain 3 times more Vitamin B2 than Canned Red Kidney Beans, Solids.
- 14 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
- 14 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3
- Both Canned Red Kidney Beans, Solids as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Red Kidney Beans vs Tofu, extra firm, prepared with nigari:
- 14 ounces of Canned Red Kidney Beans have 1.4 times more Copper, 2.1 times more Potassium and 57.8 times more Sodium than Tofu, extra firm, prepared with nigari.
- While 14 oz of Tofu, extra firm, prepared with nigari contain 4.9 times more Calcium, 1.4 times more Iron, 1.7 times more Manganese, 8.1 times more Selenium and 1.4 times more Zinc than Canned Red Kidney Beans, Solids.
- Both Canned Red Kidney Beans and Tofu, extra firm, prepared with nigari contain similar levels of Magnesium and Phosphorus per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Red Kidney Beans have 1.5 times more Energy, 18.2 times more Carbohydrate, 5.4 times more Sugars and 5.5 times more Fiber than Tofu, extra firm, prepared with nigari.
- While 14 oz of Tofu, extra firm, prepared with nigari contain 5 times more Fat, 5.1 times more Saturated Fat, 3.6 times more Omega 3, 19.9 times more Omega 6 and 1.3 times more Protein than Canned Red Kidney Beans, Solids.
- 14 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6
- 14 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate