Comparing Nutrients in 14 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.4% 302kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	8.57% 2.74g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	79% 1.27g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	55.6% 9.45g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.7% 7.42g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	45% 17g	38g per day for Men 19-50 years
Protein	57.3% 32g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	22.6% 0.29mg	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	15% 59.5μg	35.7% 143μg	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	0.44% 0.4mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	139% 1389mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	59.5% 0.54mg	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	266% 21.3mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	29% 0.67mg	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	55% 385mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.07% 336g	8.37% 310g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9, 12 times more Vitamin C and 1.7 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Regular Tofu Prepared with Calcium Sulfate has 10.3 times more Calcium, 1.4 times more Copper, 4.6 times more Iron, 3.6 times more Manganese, 9.9 times more Selenium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Potassium and 42.3 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Canned All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Regular Tofu Prepared with Calcium Sulfate has 8 times more Fat, 4.9 times more Saturated Fat, 3.9 times more Omega 3, 22.5 times more Omega 6 and 1.5 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.8 times more Carbohydrate, 3 times more Sugars and 14.3 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Canned All Types Kidney Beans have similar amounts of Energy per 14 oz.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.