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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	52.7% 1529kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	9.94% 13g	130g per day for Men 19-50 years
Sugars	13% 9.53g	3.75% 2.72g	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	181% 69g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	182% 102g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Tofu, firm, 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	230% 2.76mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	24.8% 0.32mg	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	21.5% 86μg	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	6.35% 0.95mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	37.6% 376mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	107% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	123% 2.83mg	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	263% 1842mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	10% 376g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Tofu, firm, 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 Red Kidney Beans vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Red Kidney Beans has 10.1 times more Vitamin B1, 3.4 times more Vitamin B2, 20.9 times more Vitamin B3, 7.1 times more Vitamin B5, 5.6 times more Vitamin B6, 20.7 times more Vitamin B9, 22.5 times more Vitamin C and 2.3 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 1 pound of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Red Kidney Beans as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Red Kidney Beans has 3.3 times more Copper, 4.2 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 9.2 times more Potassium and 3.4 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.4 times more Calcium, 3.1 times more Selenium and 7.1 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 4.3 times more Energy, 2.1 times more Omega 3, 21.5 times more Carbohydrate, 3.5 times more Sugars, 16.9 times more Fiber and 2.5 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 3.9 times more Fat, 5.1 times more Saturated Fat and 6.4 times more Omega 6 than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6