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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%

Macro Nutrients

	Red Kidney Beans	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Energy	46% 1338kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	NA	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	5.22% 6.8g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	1.64% 1.2g	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	159% 60.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	160% 89.4g	65% 36.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	NA	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	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	391% 1564μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Calcium	33% 329mg	94% 941mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	NA	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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% 1611mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	NA	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	NA	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.06% 335g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D

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

• 14 ounces of Red Kidney Beans have 5.1 times more Iron and 3.4 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 2.9 times more Calcium and 7.2 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 4.6 times more Energy, 35.8 times more Carbohydrate, 7 times more Sugars, 19 times more Fiber and 2.5 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 3.2 times more Fat than Raw Red Kidney Beans.
• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm provide inadequate amounts of Carbohydrate