Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Boiled Kidney Beans	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	43.8% 1270kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	28.7% 9.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	9.08% 12g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	9.8% 7.1g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	155% 86.7g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tofu, extra firm, prepared with nigari	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	169% 8.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	64% 0.83mg	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	22.5% 90μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	35% 350mg	282% 2820mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	222% 2mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	290% 6.66mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	18% 669g	22.2% 823g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Tofu, extra firm, prepared with nigari:

• Boiled All Types Kidney Beans have 3.3 times more Vitamin B1, 1.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B6, 14.4 times more Vitamin B9, more Vitamin C and 3 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 3.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Tofu, extra firm, prepared with nigari:

• Boiled All Types Kidney Beans have 1.2 times more Phosphorus and 3.1 times more Potassium than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 8.1 times more Calcium, 1.5 times more Manganese and 11.8 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tofu, extra firm, prepared with nigari have similar amounts of Copper, Iron, Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.5 times more Energy, 19.3 times more Carbohydrate and 6.4 times more Fiber than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 10.5 times more Fat, 12.6 times more Saturated Fat, 1.5 times more Omega 3 and 22.1 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tofu, extra firm, prepared with nigari have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.