Nutrient Comparison: Red Kidney Beans VS Hard Tofu, prepared with nigari per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Hard Tofu, 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 Hard Tofu, prepared with nigari:
- 14 ounces of Red Kidney Beans have 14.5 times more Vitamin B1, 2.8 times more Vitamin B2, 3.3 times more Vitamin B3, 21.1 times more Vitamin B5, 10.2 times more Vitamin B6, 17.9 times more Vitamin B9 and 15 times more Vitamin C than Hard Tofu, prepared with nigari.
- 14 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
- Both Raw Red Kidney Beans as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Hard Tofu, prepared with nigari:
- 14 ounces of Red Kidney Beans have 2.1 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 1.8 times more Phosphorus, 9.3 times more Potassium and 1.7 times more Zinc than Hard Tofu, prepared with nigari.
- While 14 oz of Hard Tofu, prepared with nigari contain 4.2 times more Calcium and 5.3 times more Selenium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Hard Tofu, prepared with nigari contain similar levels of Manganese per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 2.3 times more Energy, 14 times more Carbohydrate, 25.3 times more Fiber and 1.8 times more Protein than Hard Tofu, prepared with nigari.
- While 14 oz of Hard Tofu, prepared with nigari contain 9.4 times more Fat, 9.4 times more Saturated Fat, 1.9 times more Omega 3 and 21.8 times more Omega 6 than Raw Red Kidney Beans.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
- 14 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber