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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	12.7% 367kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	133% 22.5g	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	15.3% 20g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	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	7.16% 2.72g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	13.6% 0.18mg	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	25% 100μg	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	1.5% 1.36mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	13% 132mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	165% 1.5mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	207% 4.77mg	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	150% 1048mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	9.56% 354g	8.7% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Hard Tofu, 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 Hard Tofu, 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 Hard Tofu, prepared with nigari:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.5 times more Vitamin B1, 3.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 1.3 times more Vitamin B3 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has 1.8 times more Potassium and 128 times more Sodium than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 11.9 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus, 15.3 times more Selenium and 2.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 3.4 times more Carbohydrate and 7.2 times more Fiber than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 1.8 times more Energy, 27.8 times more Fat, 11.6 times more Saturated Fat, 13.1 times more Omega 3, 59.9 times more Omega 6 and 2.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 1 pound of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber