Comparing Nutrients in 1 pound California Red Kidney Beans VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	California Red Kidney Beans	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	51.6% 1497kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	9.7% 12.6g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	197% 111g	140% 78.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	32% 0.42mg	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	33% 132μg	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	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	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	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	88.5% 885mg	310% 3098mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	191% 1.7mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	233% 5.36mg	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	123% 862mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Raw Firm Tofu 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 Raw Firm Tofu 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 Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of California Red Kidney Beans has 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 5.4 times more Vitamin B3, 5.9 times more Vitamin B5, 4.3 times more Vitamin B6, 13.6 times more Vitamin B9 and 22.5 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• 1 pound of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of California Red Kidney Beans has 2.9 times more Copper, 3.5 times more Iron, 2.8 times more Magnesium, 2.1 times more Phosphorus, 6.3 times more Potassium and 1.6 times more Zinc than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 3.5 times more Calcium and 5.4 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Raw Firm Tofu Prepared with Calcium Sulfate contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.3 times more Energy, 21.5 times more Carbohydrate, 10.8 times more Fiber and 1.4 times more Protein than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 34.9 times more Fat, 35 times more Saturated Fat, 6.9 times more Omega 3 and 80.4 times more Omega 6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6