Nutrient Comparison: Canned Pinto Beans VS Hard Tofu, prepared with nigari per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Pinto 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 Canned Pinto Beans vs Hard Tofu, prepared with nigari:
- 14 ounces of Canned Pinto Beans have 1.2 times more Vitamin B1 than Hard Tofu, prepared with nigari.
- While 14 oz of Hard Tofu, prepared with nigari contain 4.1 times more Vitamin B2 and 2.3 times more Vitamin B3 than Canned Pinto Beans, Solids.
- Both Canned Pinto Beans and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B9 per 14 ounces.
- 14 ounces of Canned Pinto Beans have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Canned Pinto Beans, Solids as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Pinto Beans vs Hard Tofu, prepared with nigari:
- 14 ounces of Canned Pinto Beans have 1.9 times more Potassium and 119.5 times more Sodium than Hard Tofu, prepared with nigari.
- While 14 oz of Hard Tofu, prepared with nigari contain 5.5 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 2.3 times more Phosphorus and 2.7 times more Zinc than Canned Pinto Beans, Solids.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Pinto Beans have 4.6 times more Carbohydrate and 9.2 times more Fiber than Hard Tofu, prepared with nigari.
- While 14 oz of Hard Tofu, prepared with nigari contain 1.3 times more Energy, 11.1 times more Fat, 9.1 times more Saturated Fat, 4.2 times more Omega 3, 43.2 times more Omega 6 and 1.8 times more Protein than Canned Pinto Beans, Solids.
- 14 ounces of Canned Pinto Beans provide inadequate amounts of Omega 6
- 14 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber