Comparing Nutrients in 14 ounces Raw Firm Tofu Prepared with Calcium Sulfate VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19.7% 572kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	101% 17.2g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	24% 9.13g	67% 25.4g	38g per day for Men 19-50 years
Protein	122% 68.5g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.45% 1.5mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	36.6% 0.48mg	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	28.8% 115μg	129% 516μg	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	0.88% 0.79mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	271% 2711mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	95% 0.86mg	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	132% 10.6mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	74.2% 1.7mg	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	108% 754mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	7.5% 277g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Firm Tofu Prepared with Calcium Sulfate vs Boiled Kidney Beans:

• Raw Firm Tofu Prepared with Calcium Sulfate has 1.8 times more Vitamin B2 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9 and 6 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Firm Tofu Prepared with Calcium Sulfate vs Boiled Kidney Beans:

• Raw Firm Tofu Prepared with Calcium Sulfate has 19.5 times more Calcium, 1.8 times more Copper, 1.4 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 15.8 times more Selenium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Potassium than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled All Types Kidney Beans have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Firm Tofu Prepared with Calcium Sulfate has 17.4 times more Fat, 17.3 times more Saturated Fat, 3.4 times more Omega 3, 40.2 times more Omega 6 and 2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.2 times more Carbohydrate and 2.8 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled All Types Kidney Beans have similar amounts of Energy per 14 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.