Comparing Nutrients in 14 ounces Tofu, extra firm, prepared with nigari VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 329kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	64.7% 1.04g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	55.7% 9.47g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.7g	68.4% 89g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	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	10.4% 3.97g	97% 37g	38g per day for Men 19-50 years
Protein	70.7% 39.6g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.98% 0.96mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	31.8% 0.41mg	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	8.93% 35.7μg	73.4% 294μg	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	0% 0mg	5.3% 4.76mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	112% 1119mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	127% 1.15mg	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	101% 8.1mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	55% 1.26mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.83% 327g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, extra firm, prepared with nigari VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Tofu, extra firm, prepared with nigari versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tofu, extra firm, prepared with nigari vs Boiled California Red Kidney Beans:

• 14 ounces of Tofu, extra firm, prepared with nigari have 3.9 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 8.2 times more Vitamin B9 than Tofu, extra firm, prepared with nigari.
• 14 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3
• Both Tofu, extra firm, prepared with nigari as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tofu, extra firm, prepared with nigari vs Boiled California Red Kidney Beans:

• 14 ounces of Tofu, extra firm, prepared with nigari have 4.3 times more Calcium, 2.1 times more Manganese, 10.8 times more Selenium, 1.2 times more Zinc and 1.2 times more Water than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.4 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium and 3.2 times more Potassium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Boiled California Red Kidney Beans contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tofu, extra firm, prepared with nigari have 58.4 times more Fat, 65.6 times more Saturated Fat, 8.2 times more Omega 3 and 119.3 times more Omega 6 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.5 times more Energy, 19 times more Carbohydrate and 9.3 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Boiled California Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6