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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Red Kidney Beans	Recommended Dietary Allowance
Energy	10% 294kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	NA	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.22% 6.8g	187% 243g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	11.5% 8.33g	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	8.36% 3.18g	159% 60.3g	38g per day for Men 19-50 years
Protein	65% 36.5g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Red 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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	121% 1.58mg	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	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	236% 5.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Red Kidney Beans	Recommended Dietary Allowance
Calcium	94% 941mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	NA	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	64.5% 5.16mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	NA	130% 548mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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	68.6% 480mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	NA	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	NA	101% 11mg	11mg per day for Men 19-50 years
Water	9.06% 335g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Organic Nasoya, Tofu Plus Firm VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm have 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Red Kidney Beans.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D

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

• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm have 2.9 times more Calcium and 7.2 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 5.1 times more Iron and 3.4 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Firm.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm have 3.2 times more Fat than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.6 times more Energy, 35.8 times more Carbohydrate, 7 times more Sugars, 19 times more Fiber and 2.5 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm provide inadequate amounts of Carbohydrate