Comparing Nutrients in 1 pound Boiled Kidney Beans VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Boiled Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	20% 576kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	9.94% 13g	130g per day for Men 19-50 years
Sugars	2% 1.45g	3.75% 2.72g	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	76.4% 29g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	24.8% 0.32mg	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	147% 590μg	21.5% 86μg	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	6.05% 5.44mg	1% 0.91mg	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	0.91% 0.14mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	16% 159mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	107% 0.97mg	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	126% 10mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	123% 2.83mg	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	89.4% 626mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Boiled All Types Kidney Beans have 2.7 times more Vitamin B1, 5.7 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 6.8 times more Vitamin B9, 6 times more Vitamin C and 3.5 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Boiled All Types Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Boiled All Types Kidney Beans have 1.4 times more Iron, 2.7 times more Potassium and 1.2 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 5.7 times more Calcium, 1.5 times more Manganese and 9 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Copper, Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.6 times more Energy, 8 times more Carbohydrate and 7.1 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 8.3 times more Fat, 10.9 times more Saturated Fat and 13.6 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Omega 3 and Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.