Comparing Nutrients in 1 kilogram Tofu Mayonnaise VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tofu Mayonnaise	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	111% 3220kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	328% 318g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	91% 29.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1276% 20.4g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	855% 145g	1.18% 0.2g	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	172% 224g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	29% 11g	245% 93g	38g per day for Men 19-50 years
Protein	106% 59.5g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	445% 534μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	53% 530mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	515% 7730mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	15.2% 563g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Mayonnaise VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Tofu Mayonnaise versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tofu Mayonnaise vs Boiled California Red Kidney Beans:

• 1 kg of Boiled California Red Kidney Beans contains 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 6 times more Vitamin B3, 1.8 times more Vitamin B5, 5.2 times more Vitamin B6 and 9.3 times more Vitamin B9 than Mayonnaise made with Tofu.
• 1 kilogram of Tofu Mayonnaise have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Mayonnaise made with Tofu as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tofu Mayonnaise vs Boiled California Red Kidney Beans:

• 1 kilogram of Tofu Mayonnaise has 1.3 times more Manganese, 1.3 times more Selenium and 193.3 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.2 times more Copper, 11 times more Iron, 2.8 times more Phosphorus, 6.3 times more Potassium and 2.2 times more Zinc than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Boiled California Red Kidney Beans contain similar levels of Calcium and Magnesium per one kilogram.
• 1 kilogram of Tofu Mayonnaise lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tofu Mayonnaise has 2.6 times more Energy, 353.2 times more Fat, 208.6 times more Saturated Fat, 63.8 times more Omega 3 and 726.7 times more Omega 6 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 7.3 times more Carbohydrate, 8.5 times more Fiber and 1.5 times more Protein than Mayonnaise made with Tofu.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6