Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Mori-nu soft silken tofu

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Boiled Kidney Beans	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	43.8% 1270kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	22.3% 29g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	18% 13g	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	168% 64g	2.63% 1g	38g per day for Men 19-50 years
Protein	155% 86.7g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	8.46% 0.11mg	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	325% 1300μg	NA	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	13.3% 12mg	0% 0mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	35% 350mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	230% 2.07mg	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	278% 22mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	18% 669g	24% 890g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Mori-nu soft silken tofu:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 10.9 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
• Both Boiled All Types Kidney Beans as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Mori-nu soft silken tofu:

• Boiled All Types Kidney Beans have 2.7 times more Iron, 1.4 times more Magnesium, 2.2 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Mori-nu silken tofu, soft have similar amounts of Calcium and Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.3 times more Energy, 7.9 times more Carbohydrate, 64 times more Fiber and 1.8 times more Protein than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 5.4 times more Fat, 4.9 times more Saturated Fat and 4.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.