Comparing Nutrients in 1 kilogram Canned Pinto Beans VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Canned Pinto Beans	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	39.3% 1140kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	28.7% 9.2g	32g per day for Men 19-50 years
Omega 3	99% 1.58g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 202g	9.08% 12g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.4g	NA	g per day for Men 19-50 years
Fiber	145% 55g	26.3% 10g	38g per day for Men 19-50 years
Protein	125% 70g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	60% 240μg	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	1.1% 1mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	63% 630mg	282% 2820mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	166% 13.3mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	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	144% 1010mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	NA	236% 130μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	19% 706g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans VS Tofu, extra firm, prepared with nigari per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Pinto Beans versus 1 kg of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Pinto Beans has 2.7 times more Vitamin B9 than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 2.5 times more Vitamin B2 than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned Pinto Beans have insufficient amounts of Vitamin B2
• Both Canned Pinto Beans, Solids as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Pinto Beans has 1.3 times more Copper, 2.1 times more Potassium and 59.8 times more Sodium than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 4.5 times more Calcium, 1.5 times more Iron, 1.7 times more Manganese and 1.8 times more Zinc than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Tofu, extra firm, prepared with nigari contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Pinto Beans has 1.4 times more Energy, 17.1 times more Carbohydrate and 5.5 times more Fiber than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 5.8 times more Fat, 5.8 times more Saturated Fat, 1.7 times more Omega 3, 20.7 times more Omega 6 and 1.4 times more Protein than Canned Pinto Beans, Solids.
• 1 kilogram of Canned Pinto Beans provide inadequate amounts of Omega 6
• 1 kilogram of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate