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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	7.4% 214kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	NA	3.13% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.97% 5.16g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	3.34% 2.42g	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	% 2.42g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	49% 18.7g	38g per day for Men 19-50 years
Protein	59% 33g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	42% 377μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34.5% 0.45mg	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	NA	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	390% 9.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	104% 623IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	73% 730mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	NA	72% 0.65mg	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	79.4% 6.35mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	NA	36% 151mg	420mg per day for Men 19-50 years
Manganese	NA	56.3% 1.3mg	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	103% 718mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	NA	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	NA	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	93% 1389mg	1500mg per day for Men 19-50 years
Zinc	NA	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	9.34% 346g	8.44% 312g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Vitasoy USA, Nasoya Lite Firm Tofu versus 14 oz of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Vitasoy USA, Nasoya Lite Firm Tofu vs Canned Refried Beans, fat-free:

• 14 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have more Vitamin A, more Vitamin B12, more Vitamin D and 130.5 times more Vitamin E than Canned Refried Beans, fat-free.
• 14 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

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

• 14 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 5.4 times more Calcium and 1.6 times more Phosphorus than Canned Refried Beans, fat-free.
• While 14 oz of Canned Refried Beans, fat-free contain 10.3 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Canned Refried Beans, fat-free contain similar levels of Iron and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 1.6 times more Protein than Canned Refried Beans, fat-free.
• While 14 oz of Canned Refried Beans, fat-free contain 1.5 times more Energy, 10.4 times more Carbohydrate and 7.8 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• 14 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber