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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Mori-nu firm silken tofu	Red Kidney Beans	Recommended Dietary Allowance
Energy	21.4% 620kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	NA	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	NA	13.4% 2.28g	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	471% 613g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	123% 69g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.47mg	132% 21mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu firm silken tofu	Red Kidney Beans	Recommended Dietary Allowance
Calcium	32% 320mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	226% 2.03mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	NA	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	254% 28mg	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 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 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 Red Kidney Beans:

• 1 kg of Raw Red Kidney Beans contains 6 times more Vitamin B1, 5.2 times more Vitamin B2, 8.5 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 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 Red Kidney Beans:

• 1 kilogram of Mori-nu firm silken tofu has 3 times more Sodium and 7.4 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.6 times more Calcium, 3.4 times more Copper, 6.5 times more Iron, 5.1 times more Magnesium, 4.5 times more Phosphorus, 7 times more Potassium and 4.6 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 2.5 times more Fat than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 5.4 times more Energy, 25.5 times more Carbohydrate, 1.7 times more Sugars, 152 times more Fiber and 3.3 times more Protein than Mori-nu silken tofu, firm.
• 1 kilogram of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate and Fiber