Comparing Nutrients in 1 kilogram Vitasoy USA, Nasoya Lite Firm Tofu VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	18.6% 540kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	NA	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	NA	7.9% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	104% 135g	130g per day for Men 19-50 years
Sugars	2.76% 2g	8.4% 6.1g	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	% 6.1g	g per day for Men 19-50 years
Fiber	15.8% 6g	124% 47g	38g per day for Men 19-50 years
Protein	148% 83g	95% 53.4g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	106% 950μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.6% 3.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87% 1.13mg	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	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	983% 23.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	10% 9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	262% 1570IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	348% 52.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	184% 1840mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	NA	181% 1.63mg	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	200% 16mg	203% 16mg	8mg per day for Men 19-50 years
Magnesium	NA	90% 380mg	420mg per day for Men 19-50 years
Manganese	NA	142% 3.26mg	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	259% 1810mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	NA	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	NA	104% 57μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	NA	59% 6.5mg	11mg per day for Men 19-50 years
Water	23.5% 871g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Nasoya Lite Firm Tofu VS Canned Refried Beans, fat-free per 1 kg

Compare the macro and micronutrient content in 1 kg of Vitasoy USA, Nasoya Lite Firm Tofu versus 1 kg of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu vs Canned Refried Beans, fat-free:

• 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu has more Vitamin A, more Vitamin B12, more Vitamin D and 130.5 times more Vitamin E than Canned Refried Beans, fat-free.
• 1 kilogram of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 1 kilogram for Vitasoy USA, Nasoya Lite Firm Tofu vs Canned Refried Beans, fat-free:

• 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu has 5.4 times more Calcium and 1.6 times more Phosphorus than Canned Refried Beans, fat-free.
• While 1 kg of Canned Refried Beans, fat-free contains 10.3 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Canned Refried Beans, fat-free contain similar levels of Iron and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu has 1.6 times more Protein than Canned Refried Beans, fat-free.
• While 1 kg of Canned Refried Beans, fat-free contains 1.5 times more Energy, 10.4 times more Carbohydrate and 7.8 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber