Comparing Nutrients in 14 ounces Koyadofu VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Koyadofu	California Red Kidney Beans	Recommended Dietary Allowance
Energy	65.3% 1893kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	54.4% 17.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	502% 8.03g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.6% 40g	183% 237g	130g per day for Men 19-50 years
Sugars	NA	NA	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	75.2% 28.6g	260% 99g	38g per day for Men 19-50 years
Protein	372% 208g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	121% 1.58mg	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	91% 365μg	391% 1564μg	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	3.1% 2.78mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Koyadofu	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	144% 1445mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	485% 4.37mg	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	483% 38.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	637% 14.6mg	173% 3.97mg	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	274% 1917mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	392% 216μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	177% 19.4mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Koyadofu VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Koyadofu versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Koyadofu vs California Red Kidney Beans:

• 14 ounces of Koyadofu have more Vitamin A and 1.4 times more Vitamin B2 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9 and 6.4 times more Vitamin C than Dried-frozen Tofu.
• Both Koyadofu and California Red Kidney Beans provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Koyadofu have insufficient amounts of Vitamin C
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Dried-frozen Tofu as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Koyadofu vs California Red Kidney Beans:

• 14 ounces of Koyadofu have 1.9 times more Calcium, 3.7 times more Manganese, 17 times more Selenium and 1.9 times more Zinc than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.7 times more Magnesium and 74.5 times more Potassium than Dried-frozen Tofu.
• Both Koyadofu and California Red Kidney Beans contain similar levels of Copper, Iron and Phosphorus per 14 ounces.
• 14 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Koyadofu have 1.4 times more Energy, 121.4 times more Fat, 121.9 times more Saturated Fat, 24.1 times more Omega 3, 279.7 times more Omega 6 and 2.2 times more Protein than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 6 times more Carbohydrate and 3.5 times more Fiber than Dried-frozen Tofu.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6