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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 380kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	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	7.7% 10g	460% 598g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	0% 0g	655% 249g	38g per day for Men 19-50 years
Protein	125% 70g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	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	25% 0.3mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	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	0% 0mg	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 silken tofu, lite extra firm	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	99% 7.9mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	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	119% 830mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	65.3% 980mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	24.6% 909g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 17.6 times more Vitamin B1, 11 times more Vitamin B2, 18.7 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Mori-nu silken tofu, lite extra firm has 8.9 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.5 times more Calcium, 8.5 times more Copper, 11.8 times more Iron, 16 times more Magnesium, 4.9 times more Phosphorus, 26.1 times more Potassium and 9.8 times more Zinc than Mori-nu silken tofu, lite extra firm.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans contain 8.7 times more Energy, 59.8 times more Carbohydrate, more Fiber and 3.5 times more Protein than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.