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

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	26.2% 760kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	49.3% 47.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	199% 3.2g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	140% 24g	6.35% 1.08g	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	175% 228g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	4.4% 3.2g	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	7.9% 3g	168% 64g	38g per day for Men 19-50 years
Protein	144% 80.8g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	350% 3500mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	91% 10mg	11mg per day for Men 19-50 years
Water	23% 846g	18% 669g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.6 times more Vitamin B6, 8.7 times more Vitamin B9, 12 times more Vitamin C and 3.5 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Boiled 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 Boiled Kidney Beans:

• Raw Regular Tofu Prepared with Calcium Sulfate has 10 times more Calcium, 2.4 times more Iron, 1.4 times more Manganese, 8.1 times more Selenium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Magnesium, 1.4 times more Phosphorus and 3.3 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Boiled All Types Kidney Beans have similar amounts of Copper and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Regular Tofu Prepared with Calcium Sulfate has 9.6 times more Fat, 9.5 times more Saturated Fat, 1.9 times more Omega 3 and 22 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Energy, 12.2 times more Carbohydrate and 21.3 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.