Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	California Red Kidney Beans	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	114% 3300kcal	50% 1450kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	45% 14.5g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	417% 6.67g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	292% 49.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	33.8% 44g	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	15.8% 6g	38g per day for Men 19-50 years
Protein	435% 244g	226% 127g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	30% 0.39mg	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	55% 220μg	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	3.33% 3mg	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	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	195% 1950mg	345% 3450mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	364% 3.28mg	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	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	457% 10.5mg	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	330% 2310mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	19.2% 711g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Hard Tofu, prepared with nigari per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Hard Tofu, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Hard Tofu, prepared with nigari:

• 1 kilogram of California Red Kidney Beans has 12.6 times more Vitamin B1, 2.8 times more Vitamin B2, 3.2 times more Vitamin B3, 21.1 times more Vitamin B5, 10.2 times more Vitamin B6, 17.9 times more Vitamin B9 and 15 times more Vitamin C than Hard Tofu, prepared with nigari.
• 1 kilogram of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw California Red Kidney Beans as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Hard Tofu, prepared with nigari:

• 1 kilogram of California Red Kidney Beans has 3.4 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 1.8 times more Phosphorus, 10.2 times more Potassium and 1.5 times more Zinc than Hard Tofu, prepared with nigari.
• While 1 kg of Hard Tofu, prepared with nigari contains 1.8 times more Calcium and 5.3 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Hard Tofu, prepared with nigari contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.3 times more Energy, 13.6 times more Carbohydrate, 41.5 times more Fiber and 1.9 times more Protein than Hard Tofu, prepared with nigari.
• While 1 kg of Hard Tofu, prepared with nigari contains 40 times more Fat, 40.1 times more Saturated Fat, 7.9 times more Omega 3 and 92.1 times more Omega 6 than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber