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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Boiled Red Kidney Beans	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	20% 576kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	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	79.6% 103g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	88.3% 33.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	140% 78.3g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	60.5% 0.73mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	12.7% 127mg	310% 3098mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	123% 862mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Raw Firm Tofu Prepared with Calcium Sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled 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 Boiled Red Kidney Beans vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of Boiled Red Kidney Beans has 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.5 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 1.8 times more Vitamin B2 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Firm Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B1 per one pound.
• Both Boiled Red Kidney Beans as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 1.7 times more Potassium than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 24.4 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 2.5 times more Manganese, 1.3 times more Phosphorus, 14.5 times more Selenium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Firm Tofu Prepared with Calcium Sulfate contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 8.2 times more Carbohydrate and 3.2 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 17.4 times more Fat, 17.5 times more Saturated Fat, 3.5 times more Omega 3, 40.6 times more Omega 6 and 2 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6