Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Boiled Red Kidney Beans	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	20% 576kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	7.56% 2.4g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	49% 8.32g	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	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	2% 1.45g	4.38% 3.18g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	18% 0.24mg	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	50% 200μg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	12.7% 127mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	79% 0.71mg	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	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	76.7% 1.76mg	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	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Boiled Red Kidney Beans has 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.3 times more Vitamin B5, 2.3 times more Vitamin B6, 3 times more Vitamin B9 and 4.2 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Boiled Red Kidney Beans and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin K
• Both Boiled Red Kidney Beans as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (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 Boiled Red Kidney Beans vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Boiled Red Kidney Beans has 1.5 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese, 1.5 times more Phosphorus, 3.4 times more Potassium and 1.7 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 4 times more Calcium, 7.4 times more Selenium and 1.3 times more Water than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 2.1 times more Energy, 19.3 times more Carbohydrate, 37 times more Fiber and 1.2 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 7.4 times more Fat, 1.5 times more Omega 3 and 17.1 times more Omega 6 than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber