Comparing Nutrients in 1 kilogram Mori-nu firm silken tofu VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Mori-nu firm silken tofu	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.4% 620kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	460% 598g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	2.63% 1g	655% 249g	38g per day for Men 19-50 years
Protein	123% 69g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.47mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	305% 3.97mg	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	NA	985% 3940μg	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	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Mori-nu firm silken tofu	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32% 320mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	226% 2.03mg	1222% 11mg	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	129% 10.3mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	435% 10mg	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	129% 900mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	23.6% 874g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu firm silken tofu VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Mori-nu firm silken tofu versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mori-nu firm silken tofu vs California Red Kidney Beans:

• 1 kg of Raw California Red Kidney Beans contains 5.2 times more Vitamin B1, 5.3 times more Vitamin B2, 8.3 times more Vitamin B3, 36.1 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, firm.
• 1 kilogram of Mori-nu firm silken tofu have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, firm as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Mori-nu firm silken tofu vs California Red Kidney Beans:

• 1 kilogram of Mori-nu firm silken tofu has 3.3 times more Sodium and 7.4 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 6.1 times more Calcium, 5.4 times more Copper, 9.1 times more Iron, 5.9 times more Magnesium, 4.5 times more Phosphorus, 7.7 times more Potassium and 4.2 times more Zinc than Mori-nu silken tofu, firm.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mori-nu firm silken tofu has 10.8 times more Fat than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 5.3 times more Energy, 24.9 times more Carbohydrate, 249 times more Fiber and 3.5 times more Protein than Mori-nu silken tofu, firm.
• 1 kilogram of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate and Fiber