Comparing Nutrients in 1 pound California Red Kidney Beans VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	California Red Kidney Beans	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	51.6% 1497kcal	73.5% 2132kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	62% 20g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	574% 9.2g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	403% 68.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	29% 37.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	297% 113g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	197% 111g	425% 238g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	100% 1.3mg	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	447% 1787μg	104% 417μg	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	22.7% 20.4mg	3.53% 3.18mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	88.5% 885mg	968% 9680mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	594% 5.35mg	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	530% 42.4mg	552% 44mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	195% 821mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	728% 16.7mg	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	262% 1837mg	313% 2191mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	448% 246μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.71% 26.2g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 pound of California Red Kidney Beans has 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9 and 6.4 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 1.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 pound of California Red Kidney Beans has 74.5 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 10.9 times more Calcium, 3.7 times more Manganese, 17 times more Selenium and 1.9 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain similar levels of Copper, Iron, Magnesium and Phosphorus per one pound.
• 1 pound of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 7.2 times more Carbohydrate and 20.8 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 1.4 times more Energy, 121.4 times more Fat, 121.9 times more Saturated Fat, 24.1 times more Omega 3, 279.7 times more Omega 6 and 2.2 times more Protein than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6