Comparing Nutrients in 1 kilogram Tofu Yogurt VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tofu Yogurt	Red Kidney Beans	Recommended Dietary Allowance
Energy	32.4% 940kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	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	123% 160g	471% 613g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	5.26% 2g	400% 152g	38g per day for Men 19-50 years
Protein	62.5% 35g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	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	15.4% 0.2mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	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	15.4% 0.2mg	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	15% 60μg	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	27.8% 25mg	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	20.7% 3.1mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	118% 1180mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	133% 10.6mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	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	54.3% 380mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	254% 28mg	11mg per day for Men 19-50 years
Water	21% 775g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu Yogurt vs Red Kidney Beans:

• Tofu yogurt has 1.5 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 10.1 times more Vitamin B1, 10.8 times more Vitamin B2, 8.8 times more Vitamin B3, 19.9 times more Vitamin B6, 65.7 times more Vitamin B9, 1.8 times more Vitamin C and 1.6 times more Vitamin K than Tofu yogurt.
• Both Tofu yogurt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu Yogurt vs Red Kidney Beans:

• Tofu yogurt has 1.4 times more Calcium, 4.1 times more Selenium, 2.9 times more Sodium and 6.6 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 9.3 times more Copper, 6.3 times more Iron, 3.5 times more Magnesium, 10.7 times more Phosphorus, 28.9 times more Potassium and 9 times more Zinc than Tofu yogurt.

Comparison of macro-nutrients per 1 kilogram:

• Tofu yogurt has 1.7 times more Fat and 4 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.6 times more Energy, 3.1 times more Omega 3, 3.8 times more Carbohydrate, 1.7 times more Sugars, 76 times more Fiber and 6.4 times more Protein than Tofu yogurt.
• Both Tofu yogurt as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.