Nutrient Comparison: Red Kidney Beans VS Tofu, extra firm, prepared with nigari per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Red Kidney Beans vs Tofu, extra firm, prepared with nigari:
- 14 ounces of Red Kidney Beans have 12.7 times more Vitamin B1, 4.5 times more Vitamin B2, 8.8 times more Vitamin B3, 4.8 times more Vitamin B6, 43.8 times more Vitamin B9, more Vitamin C and 2 times more Vitamin K than Tofu, extra firm, prepared with nigari.
- Both Red Kidney Beans and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin C
- Both Raw Red Kidney Beans as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Tofu, extra firm, prepared with nigari:
- 14 ounces of Red Kidney Beans have 3.5 times more Copper, 3.3 times more Iron, 3.9 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, 10.5 times more Potassium and 2.6 times more Zinc than Tofu, extra firm, prepared with nigari.
- While 14 oz of Tofu, extra firm, prepared with nigari contain 3.4 times more Calcium, 4.1 times more Selenium and 7 times more Water than Raw Red Kidney Beans.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 4.1 times more Energy, 1.4 times more Omega 3, 51.9 times more Carbohydrate, 3 times more Sugars, 15.2 times more Fiber and 2.3 times more Protein than Tofu, extra firm, prepared with nigari.
- While 14 oz of Tofu, extra firm, prepared with nigari contain 5 times more Fat, 6 times more Saturated Fat and 10.5 times more Omega 6 than Raw Red Kidney Beans.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
- 14 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate