Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	California Red Kidney Beans	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	114% 3300kcal	162% 4700kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	313% 303g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	137% 44g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	1265% 20.2g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	888% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	64% 83g	130g per day for Men 19-50 years
Sugars	NA	NA	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	655% 249g	31.6% 12g	38g per day for Men 19-50 years
Protein	435% 244g	936% 524g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	412% 4.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	244% 3.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	74.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	220% 2.86mg	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	985% 3940μg	230% 920μg	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	50% 45mg	7.78% 7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	195% 1950mg	2134% 21340mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	1310% 11.8mg	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	1169% 94mg	1216% 97mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	431% 1810mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	1604% 37mg	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	579% 4050mg	690% 4830mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	987% 543μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	445% 49mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.56% 57.8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 kilogram of California Red Kidney Beans has 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9 and 6.4 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 1.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 kilogram of California Red Kidney Beans has 74.5 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 10.9 times more Calcium, 3.7 times more Manganese, 17 times more Selenium and 1.9 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain similar levels of Copper, Iron, Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 7.2 times more Carbohydrate and 20.8 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 1.4 times more Energy, 121.4 times more Fat, 121.9 times more Saturated Fat, 24.1 times more Omega 3, 279.7 times more Omega 6 and 2.2 times more Protein than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6