Comparing Nutrients in 14 ounces Canned Refried Beans, fat-free VS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	42%	48%	10%

Macro Nutrients

	Canned Refried Beans, fat-free	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Energy	11% 314kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	16% 5.16g	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	8.55% 11g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	3.3% 2.4g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	38% 21g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	NA	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	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	NA	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	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Calcium	13.5% 135mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	NA	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	40% 1365mg	NA	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	NA	55μg per day for Men 19-50 years
Sodium	93% 1389mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	NA	11mg per day for Men 19-50 years
Water	8.44% 312g	8.26% 306g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Refried Beans, fat-free versus 14 oz of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu 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 Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu:

• Both Canned Refried Beans, fat-free and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Canned Refried Beans, fat-free vs Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu:

• 14 ounces of Canned Refried Beans, fat-free have 58.3 times more Sodium than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.
• While 14 oz of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contain 5.5 times more Calcium than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contain similar levels of Iron and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Refried Beans, fat-free have 4.8 times more Carbohydrate and 2.4 times more Fiber than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.
• While 14 oz of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contain 1.5 times more Energy, 14 times more Fat, 14 times more Saturated Fat and 2.3 times more Protein than Canned Refried Beans, fat-free.