Comparing Nutrients in 1 kilogram Vitasoy USA Nasoya, Lite Silken Tofu VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Vitasoy USA Nasoya, Lite Silken Tofu	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 430kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	NA	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	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	NA	195% 74g	38g per day for Men 19-50 years
Protein	147% 82g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Nasoya, Lite Silken Tofu	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	107% 960μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1008% 24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	255% 1530IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	351% 52.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Nasoya, Lite Silken Tofu	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	394% 3940mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	NA	269% 2.42mg	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	109% 8.7mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	NA	107% 450mg	420mg per day for Men 19-50 years
Manganese	NA	207% 4.77mg	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	290% 2030mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	NA	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	97% 10.7mg	11mg per day for Men 19-50 years
Water	24.3% 898g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Nasoya, Lite Silken Tofu VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Vitasoy USA Nasoya, Lite Silken Tofu versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu vs Boiled Red Kidney Beans:

• 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu has more Vitamin A, more Vitamin B12, more Vitamin D and 175.3 times more Vitamin E than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 1 kilogram for Vitasoy USA Nasoya, Lite Silken Tofu vs Boiled Red Kidney Beans:

• 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu has 14.1 times more Calcium, 1.4 times more Phosphorus, 39.5 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.4 times more Iron than Vitasoy USA Nasoya, Lite Silken Tofu.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 3 times more Energy and more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
• Both Vitasoy USA Nasoya, Lite Silken Tofu and Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu provide inadequate amounts of Energy and Carbohydrate