Comparing Nutrients in 1 pound Mori-nu silken tofu, lite extra firm VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	5.94% 172kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	43.4% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	3.58% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.5% 4.54g	47% 61.2g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	3.8% 2.77g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.77g	g per day for Men 19-50 years
Fiber	0% 0g	56% 21.3g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	43.3% 24.2g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	39.4% 0.51mg	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	NA	64.6% 259μg	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	0% 0mg	4.54% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	19.5% 195mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	82% 0.74mg	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	44.8% 3.6mg	92% 7.35mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	NA	64.3% 1.48mg	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	53.8% 376mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	NA	47% 26μg	55μg per day for Men 19-50 years
Sodium	29.6% 445mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	11% 412g	9.65% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu silken tofu, lite extra firm VS Canned Refried Beans, fat-free per 1 lb

Compare the macro and micronutrient content in 1 lb of Mori-nu silken tofu, lite extra firm versus 1 lb of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Mori-nu silken tofu, lite extra firm vs Canned Refried Beans, fat-free:

• 1 lb of Canned Refried Beans, fat-free contains 3.3 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Canned Refried Beans, fat-free provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Mori-nu silken tofu, lite extra firm as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Mori-nu silken tofu, lite extra firm vs Canned Refried Beans, fat-free:

• 1 pound of Mori-nu silken tofu, lite extra firm has 1.3 times more Calcium than Canned Refried Beans, fat-free.
• While 1 lb of Canned Refried Beans, fat-free contains 1.3 times more Copper, 2.1 times more Iron, 3.8 times more Magnesium, 1.3 times more Phosphorus, 6 times more Potassium, 3.6 times more Sodium and 2.5 times more Zinc than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Canned Refried Beans, fat-free contain similar levels of Water per one pound.
• 1 pound of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mori-nu silken tofu, lite extra firm has 1.3 times more Protein than Canned Refried Beans, fat-free.
• While 1 lb of Canned Refried Beans, fat-free contains 2.1 times more Energy, 13.5 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• 1 pound of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy, Carbohydrate and Fiber