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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	California Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	114% 3300kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	24.8% 7.93g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	23.7% 9g	38g per day for Men 19-50 years
Protein	435% 244g	161% 90g	56g per day for Men 19-50 years

Vitamins

	California Red 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	441% 5.3mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	195% 1950mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	22.4% 829g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 8.8 times more Vitamin B1, 3.5 times more Vitamin B2, 20.4 times more Vitamin B3, 7.1 times more Vitamin B5, 5.6 times more Vitamin B6, 20.7 times more Vitamin B9 and 22.5 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Raw California Red Kidney Beans as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Raw California Red Kidney Beans have 5.2 times more Copper, 5.8 times more Iron, 4.3 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 10.1 times more Potassium and 3.1 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 3.1 times more Selenium and 7.1 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 4.2 times more Energy, 21 times more Carbohydrate, 27.7 times more Fiber and 2.7 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 16.7 times more Fat, 22 times more Saturated Fat, 2 times more Omega 3 and 27.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red 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.