Comparing Nutrients in 14 ounces Canned Refried Beans, fat-free VS Mori-nu silken tofu, lite extra firm

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Canned Refried Beans, fat-free	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	11% 314kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	NA	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	3.05% 3.97g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	2.3% 1.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.42g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	0% 0g	38g per day for Men 19-50 years
Protein	38% 21g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	0% 0mg	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	56.6% 226μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	13.5% 135mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	57% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	80.4% 6.43mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	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	63% 441mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	NA	55μg per day for Men 19-50 years
Sodium	93% 1389mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	8.44% 312g	9.75% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Mori-nu silken tofu, lite extra firm per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Refried Beans, fat-free versus 14 oz of Mori-nu silken tofu, lite extra firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Refried Beans, fat-free vs Mori-nu silken tofu, lite extra firm:

• 14 ounces of Canned Refried Beans, fat-free have 3.3 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• Both Canned Refried Beans, fat-free and Mori-nu silken tofu, lite extra firm provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Canned Refried Beans, fat-free as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Canned Refried Beans, fat-free vs Mori-nu silken tofu, lite extra firm:

• 14 ounces of Canned Refried Beans, fat-free have 1.3 times more Copper, 2.1 times more Iron, 3.8 times more Magnesium, 1.3 times more Phosphorus, 6 times more Potassium, 3.6 times more Sodium and 2.5 times more Zinc than Mori-nu silken tofu, lite extra firm.
• While 14 oz of Mori-nu silken tofu, lite extra firm contain 1.3 times more Calcium than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Mori-nu silken tofu, lite extra firm contain similar levels of Water per 14 ounces.
• 14 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Refried Beans, fat-free have 2.1 times more Energy, 13.5 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 14 oz of Mori-nu silken tofu, lite extra firm contain 1.3 times more Protein than Canned Refried Beans, fat-free.
• 14 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy, Carbohydrate and Fiber