Comparing Nutrients in 1 kilogram Raw Regular Tofu Prepared with Calcium Sulfate VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Canned Kidney Beans	Recommended Dietary Allowance
Energy	26.2% 760kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	49.3% 47.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	199% 3.2g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	140% 24g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	112% 145g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	113% 43g	38g per day for Men 19-50 years
Protein	144% 80.8g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	57% 0.74mg	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	37.5% 150μg	90% 360μg	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	1.1% 1mg	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	0.67% 0.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	350% 3500mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	150% 1.35mg	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	670% 53.6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	73% 1.68mg	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	139% 970mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23% 846g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9, 12 times more Vitamin C and 1.7 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Raw Regular Tofu Prepared with Calcium Sulfate vs Canned Kidney Beans:

• Raw Regular Tofu Prepared with Calcium Sulfate has 10.3 times more Calcium, 1.4 times more Copper, 4.6 times more Iron, 3.6 times more Manganese, 9.9 times more Selenium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Potassium and 42.3 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Canned All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Regular Tofu Prepared with Calcium Sulfate has 8 times more Fat, 4.9 times more Saturated Fat, 3.9 times more Omega 3, 22.5 times more Omega 6 and 1.5 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.8 times more Carbohydrate, 3 times more Sugars and 14.3 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Canned All Types Kidney Beans have similar amounts of Energy per 1 kg.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.