Comparing Nutrients in 1 pound Red Kidney Beans VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Red Kidney Beans	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	52.7% 1529kcal	42.2% 1225kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	94% 92g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	41.4% 13.2g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	268% 45.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	31% 40g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	182% 102g	152% 85.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Fried 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	230% 2.76mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	34.5% 0.45mg	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	30.6% 122μg	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	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	37.6% 376mg	436% 4359mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	201% 1.8mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	295% 6.8mg	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	186% 1302mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Fried Tofu, prepared with calcium sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Fried Tofu, prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Fried Tofu, prepared with calcium sulfate:

• 1 pound of Red Kidney Beans has 3.6 times more Vitamin B1, 4.3 times more Vitamin B2, 21.1 times more Vitamin B3, 5.6 times more Vitamin B5, 4 times more Vitamin B6, 14.6 times more Vitamin B9 and more Vitamin C than Fried Tofu, prepared with calcium sulfate.
• 1 pound of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Red Kidney Beans as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Fried Tofu, prepared with calcium sulfate:

• 1 pound of Red Kidney Beans has 1.8 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 9.3 times more Potassium and 1.4 times more Zinc than Fried Tofu, prepared with calcium sulfate.
• While 1 lb of Fried Tofu, prepared with calcium sulfate contains 11.6 times more Calcium, 1.3 times more Manganese and 8.9 times more Selenium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.2 times more Energy, 6.9 times more Carbohydrate and 3.9 times more Fiber than Fried Tofu, prepared with calcium sulfate.
• While 1 lb of Fried Tofu, prepared with calcium sulfate contains 19 times more Fat, 18.9 times more Saturated Fat, 3.8 times more Omega 3 and 44.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Fried Tofu, prepared with calcium sulfate offer comparable quantities of Protein per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6