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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Royal Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	51.5% 1492kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	204% 265g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	205% 115g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Royal 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	147% 1.77mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 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	446% 1783μg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	59.4% 594mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	107% 0.97mg	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	493% 39.5mg	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% 5.03mg	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	180% 6105mg	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	3.93% 59mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	1.46% 54g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal 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 Royal 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 Royal Red Kidney Beans vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Royal Red Kidney Beans has 6.5 times more Vitamin B1, 3.8 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 and 22.5 times more Vitamin C 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 Royal Red Kidney Beans as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Royal Red Kidney Beans has 4.7 times more Copper, 5.4 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 9.1 times more Potassium and 3.2 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 1.5 times more Calcium, 3.1 times more Selenium and 7 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 4.2 times more Energy, 20.5 times more Carbohydrate, 27.7 times more Fiber and 2.8 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 9.3 times more Fat, 12.2 times more Saturated Fat and 15.1 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Omega 3 per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6