Comparing Nutrients in 1 pound Boiled Black Beans with Salt VS Vitasoy USA Azumaya, Silken Tofu

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans with Salt	26%	4%	70%
Vitasoy USA Azumaya, Silken Tofu	45%	50%	5%

Macro Nutrients

	Boiled Black Beans with Salt	Vitasoy USA Azumaya, Silken Tofu	Recommended Dietary Allowance
Energy	20.6% 599kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	2.02% 2.63g	130g per day for Men 19-50 years
Sugars	2% 1.45g	1.25% 0.91g	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	104% 39.5g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	71.8% 40g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans with Salt	Vitasoy USA Azumaya, Silken Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	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	169% 676μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.3% 3.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans with Salt	Vitasoy USA Azumaya, Silken Tofu	Recommended Dietary Allowance
Calcium	12.2% 122mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	NA	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	119% 9.53mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	NA	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	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	91% 635mg	NA	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	NA	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	NA	11mg per day for Men 19-50 years
Water	8.06% 298g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans with Salt VS Vitasoy USA Azumaya, Silken Tofu per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Black Beans with Salt versus 1 lb of Vitasoy USA Azumaya, Silken Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Black Beans with Salt vs Vitasoy USA Azumaya, Silken Tofu:

• Both Boiled Black Beans with Salt and Vitasoy USA Azumaya, Silken Tofu have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Boiled Black Beans with Salt vs Vitasoy USA Azumaya, Silken Tofu:

• 1 pound of Boiled Black Beans with Salt has 2.6 times more Iron and 118.5 times more Sodium than Vitasoy USA Azumaya, Silken Tofu.
• While 1 lb of Vitasoy USA Azumaya, Silken Tofu contains 2.4 times more Calcium and 1.4 times more Water than Boiled Black Beans with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Black Beans with Salt has 3.1 times more Energy, 40.9 times more Carbohydrate, 43.5 times more Fiber and 1.8 times more Protein than Vitasoy USA Azumaya, Silken Tofu.
• While 1 lb of Vitasoy USA Azumaya, Silken Tofu contains 4.4 times more Fat than Boiled Black Beans with Salt.
• 1 pound of Vitasoy USA Azumaya, Silken Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber