Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Boiled Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	43.8% 1270kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	24.8% 7.93g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	86.4% 14.7g	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% 28.5g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	8.28% 6g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	155% 86.7g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	54.6% 0.71mg	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	47.5% 190μg	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	2.22% 2mg	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	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	35% 350mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	237% 2.13mg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	272% 6.25mg	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	173% 1210mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	18% 669g	22.4% 829g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Boiled All Types Kidney Beans have 2.7 times more Vitamin B1, 5.7 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 6.8 times more Vitamin B9, 6 times more Vitamin C and 3.5 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Boiled All Types Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (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, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Boiled All Types Kidney Beans have 1.4 times more Iron, 2.7 times more Potassium and 1.2 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 5.7 times more Calcium, 1.5 times more Manganese and 9 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Copper, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.6 times more Energy, 8 times more Carbohydrate and 7.1 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 8.3 times more Fat, 10.9 times more Saturated Fat and 13.6 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Omega 3 and Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.