Comparing Nutrients in 1 kilogram Boiled Black Turtle Beans with Salt VS Vitasoy USA Azumaya, Silken Tofu

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans with Salt	25%	2%	73%
Vitasoy USA Azumaya, Silken Tofu	45%	50%	5%

Macro Nutrients

	Boiled Black Turtle Beans with Salt	Vitasoy USA Azumaya, Silken Tofu	Recommended Dietary Allowance
Energy	45% 1300kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	9.38% 3g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	NA	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 244g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	2.76% 2g	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	218% 83g	5.26% 2g	38g per day for Men 19-50 years
Protein	146% 81.8g	86% 48.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans with Salt	Vitasoy USA Azumaya, Silken Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	NA	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	215% 860μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans with Salt	Vitasoy USA Azumaya, Silken Tofu	Recommended Dietary Allowance
Calcium	55% 550mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	NA	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	356% 28.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	NA	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	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	217% 1520mg	NA	700mg per day for Men 19-50 years
Potassium	127% 4330mg	NA	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	159% 2390mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	NA	11mg per day for Men 19-50 years
Water	17.8% 657g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Turtle Beans with Salt VS Vitasoy USA Azumaya, Silken Tofu per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Black Turtle Beans with Salt versus 1 kg of Vitasoy USA Azumaya, Silken Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Black Turtle Beans with Salt vs Vitasoy USA Azumaya, Silken Tofu:

• Both Boiled Black Turtle Beans with Salt and Vitasoy USA Azumaya, Silken Tofu have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Boiled Black Turtle Beans with Salt vs Vitasoy USA Azumaya, Silken Tofu:

• 1 kilogram of Boiled Black Turtle Beans with Salt has 3.6 times more Iron and 119.5 times more Sodium than Vitasoy USA Azumaya, Silken Tofu.
• While 1 kg of Vitasoy USA Azumaya, Silken Tofu contains 1.4 times more Water than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Vitasoy USA Azumaya, Silken Tofu contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Black Turtle Beans with Salt has 3 times more Energy, 42 times more Carbohydrate, 41.5 times more Fiber and 1.7 times more Protein than Vitasoy USA Azumaya, Silken Tofu.
• While 1 kg of Vitasoy USA Azumaya, Silken Tofu contains 6.9 times more Fat than Boiled Black Turtle Beans with Salt.
• 1 kilogram of Vitasoy USA Azumaya, Silken Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber