Comparing Nutrients in 1 kilogram Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 780kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	24.8% 7.93g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	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	22% 28.5g	471% 613g	130g per day for Men 19-50 years
Sugars	8.28% 6g	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	23.7% 9g	400% 152g	38g per day for Men 19-50 years
Protein	161% 90g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	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	50% 0.6mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	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	47.5% 190μg	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	2.22% 2mg	50% 45mg	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	0.67% 0.1mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Red Kidney Beans	Recommended Dietary Allowance
Calcium	201% 2010mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	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	201% 16mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	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	173% 1210mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	254% 28mg	11mg per day for Men 19-50 years
Water	22.4% 829g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Red Kidney Beans:

• 1 kg of Raw Red Kidney Beans contains 10.1 times more Vitamin B1, 3.4 times more Vitamin B2, 20.9 times more Vitamin B3, 7.1 times more Vitamin B5, 5.6 times more Vitamin B6, 20.7 times more Vitamin B9, 22.5 times more Vitamin C and 2.3 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3 and Vitamin C
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Red Kidney Beans:

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.4 times more Calcium, 3.1 times more Selenium and 7.1 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.3 times more Copper, 4.2 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 9.2 times more Potassium and 3.4 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.9 times more Fat, 5.1 times more Saturated Fat and 6.4 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.3 times more Energy, 2.1 times more Omega 3, 21.5 times more Carbohydrate, 3.5 times more Sugars, 16.9 times more Fiber and 2.5 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6