Comparing Nutrients in 1 kilogram Tofu Mayonnaise VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Tofu Mayonnaise	Canned Kidney Beans	Recommended Dietary Allowance
Energy	111% 3220kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	328% 318g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	91% 29.2g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	1276% 20.4g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	855% 145g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.6g	112% 145g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	29% 11g	113% 43g	38g per day for Men 19-50 years
Protein	106% 59.5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	57% 0.74mg	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	20% 80μg	90% 360μg	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	0% 0mg	13.3% 12mg	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	160% 24mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	445% 534μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	53% 530mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	33.8% 2.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	73% 1.68mg	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	70% 490mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	515% 7730mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	15.2% 563g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu Mayonnaise vs Canned Kidney Beans:

• Mayonnaise made with Tofu has 120 times more Vitamin E and 13 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4.6 times more Vitamin B3, 3.7 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Mayonnaise made with Tofu as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu Mayonnaise vs Canned Kidney Beans:

• Mayonnaise made with Tofu has 1.6 times more Calcium, 1.9 times more Magnesium, 2.4 times more Manganese, 1.8 times more Selenium and 2.6 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Copper, 4.3 times more Iron, 1.8 times more Phosphorus, 3.6 times more Potassium and 1.4 times more Water than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Canned All Types Kidney Beans have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Mayonnaise made with Tofu has 3.8 times more Energy, 53 times more Fat, 20.7 times more Saturated Fat, 24.9 times more Omega 3 and 137.1 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.7 times more Carbohydrate, 2.2 times more Sugars and 3.9 times more Fiber than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Canned All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Mayonnaise made with Tofu as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.