Comparing Nutrients in 14 ounces Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	12.6% 365kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	7.44% 2.4g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.56% 7.22g	69.6% 90g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	10.4% 3.97g	67% 25.4g	38g per day for Men 19-50 years
Protein	72% 40.4g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	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	NA	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.75mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	NA	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	240% 5.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	67% 401IU	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

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	98% 976mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	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	79.4% 6.35mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	NA	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	73% 512mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	NA	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	36% 3.97mg	11mg per day for Men 19-50 years
Water	8.77% 325g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Boiled Kidney Beans:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 7.6 times more Vitamin B2, 4.2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Boiled All Types Kidney Beans.

Comparing minerals per 14 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Boiled Kidney Beans:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 7 times more Calcium and 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Iron than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 9.8 times more Fat and 8.2 times more Saturated Fat than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Energy, 12.5 times more Carbohydrate and 6.4 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.