Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	12.7% 367kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	4.44% 3.22g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	12% 4.54g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	29% 0.38mg	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	26% 104μg	10.2% 41μg	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	4.03% 3.63mg	0% 0mg	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	0.6% 0.091mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	13% 132mg	128% 1279mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	101% 0.91mg	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	71% 5.67mg	116% 9.25mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	131% 3.02mg	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	68.7% 481mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	9.56% 354g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Tofu, extra firm, prepared with nigari per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Tofu, extra firm, prepared with nigari:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.5 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• While 1 lb of Tofu, extra firm, prepared with nigari contains 6.5 times more Vitamin B5 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Tofu, extra firm, prepared with nigari:

• 1 pound of Canned Red Kidney Beans with Liquids has 2 times more Potassium and 64 times more Sodium than Tofu, extra firm, prepared with nigari.
• While 1 lb of Tofu, extra firm, prepared with nigari contains 9.7 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 2.3 times more Manganese, 11.8 times more Selenium and 1.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tofu, extra firm, prepared with nigari contain similar levels of Magnesium, Phosphorus and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 12.6 times more Carbohydrate, 2.6 times more Sugars and 4.3 times more Fiber than Tofu, extra firm, prepared with nigari.
• While 1 lb of Tofu, extra firm, prepared with nigari contains 14.6 times more Fat, 7.4 times more Saturated Fat, 5.1 times more Omega 3, 28.7 times more Omega 6 and 1.9 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tofu, extra firm, prepared with nigari offer comparable quantities of Energy per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 1 pound of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate