Comparing Nutrients in 1 kilogram Canned Baked Beans VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Canned Baked Beans	Tofu Yogurt	Recommended Dietary Allowance
Energy	36.2% 1050kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 205g	123% 160g	130g per day for Men 19-50 years
Sugars	107% 77.8g	17% 12.4g	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	145% 55g	5.26% 2g	38g per day for Men 19-50 years
Protein	85.7% 48g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	15.4% 0.2mg	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	60% 240μg	15% 60μg	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	34.4% 31mg	27.8% 25mg	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	10% 1.5mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Tofu Yogurt	Recommended Dietary Allowance
Calcium	50% 500mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	83.3% 0.75mg	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	36.3% 2.9mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	149% 1040mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	19.6% 726g	21% 775g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Baked Beans vs Tofu Yogurt:

• Canned Baked Beans no Salt have 2.5 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 6.5 times more Vitamin B6, 4 times more Vitamin B9 and 1.2 times more Vitamin C than Tofu yogurt.
• While Tofu yogurt contains 2.1 times more Vitamin E and 4.4 times more Vitamin K than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Baked Beans vs Tofu Yogurt:

• Canned Baked Beans no Salt have 2.7 times more Copper, 2.7 times more Phosphorus, 6.3 times more Potassium and 4.5 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 2.4 times more Calcium, 3.7 times more Iron, 2.9 times more Selenium and 35 times more Sodium than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Tofu yogurt have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Baked Beans no Salt have 1.3 times more Carbohydrate, 6.3 times more Sugars, 27.5 times more Fiber and 1.4 times more Protein than Tofu yogurt.
• While Tofu yogurt contains 4.5 times more Fat, 1.5 times more Omega 3 and 9.7 times more Omega 6 than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Tofu yogurt have similar amounts of Energy per 1 kg.
• Both Canned Baked Beans no Salt as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.