Comparing Nutrients in 1 pound Canned Baked Beans VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Canned Baked Beans	Tofu Yogurt	Recommended Dietary Allowance
Energy	16.4% 476kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	7.76% 5.62g	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	65.7% 25g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	39% 21.8g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	6.98% 0.091mg	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	27.2% 109μg	6.8% 27.2μg	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	15.6% 14mg	12.6% 11.3mg	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	4.54% 0.68mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Tofu Yogurt	Recommended Dietary Allowance
Calcium	22.7% 227mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	37.8% 0.34mg	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	16.4% 1.3mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	67.4% 472mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Baked Beans vs Tofu Yogurt:

• Canned Baked Beans no Salt have 2.5 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 6.5 times more Vitamin B6, 4 times more Vitamin B9 and 1.2 times more Vitamin C than Tofu yogurt.
• While Tofu yogurt contains 2.1 times more Vitamin E and 4.4 times more Vitamin K than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Baked Beans vs Tofu Yogurt:

• Canned Baked Beans no Salt have 2.7 times more Copper, 2.7 times more Phosphorus, 6.3 times more Potassium and 4.5 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 2.4 times more Calcium, 3.7 times more Iron, 2.9 times more Selenium and 35 times more Sodium than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Tofu yogurt have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Baked Beans no Salt have 1.3 times more Carbohydrate, 6.3 times more Sugars, 27.5 times more Fiber and 1.4 times more Protein than Tofu yogurt.
• While Tofu yogurt contains 4.5 times more Fat, 1.5 times more Omega 3 and 9.7 times more Omega 6 than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Tofu yogurt have similar amounts of Energy per 1 lb.
• Both Canned Baked Beans no Salt as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.