Comparing Nutrients in 1 pound Canned Refried Beans, fat-free VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Canned Refried Beans, fat-free	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	12.4% 358kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	7.95% 7.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	43.4% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	3.58% 0.61g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.2g	4.54% 5.9g	130g per day for Men 19-50 years
Sugars	3.8% 2.77g	1.25% 0.91g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.77g	NA	g per day for Men 19-50 years
Fiber	56% 21.3g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	43.3% 24.2g	67.2% 37.6g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	48% 431μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	NA	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	64.6% 259μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	446% 10.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.54% 4.1mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	119% 712IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	158% 23.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	15.4% 154mg	83.5% 835mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	NA	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	92% 7.35mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	NA	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	NA	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	72% 503mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	NA	3400mg per day for Men 19-50 years
Selenium	47% 26μg	NA	55μg per day for Men 19-50 years
Sodium	106% 1588mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	NA	11mg per day for Men 19-50 years
Water	9.65% 357g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Refried Beans, fat-free vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, more Vitamin B12, more Vitamin D and 130.5 times more Vitamin E than Canned Refried Beans, fat-free.

Comparing minerals per 1 pound for Canned Refried Beans, fat-free vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Canned Refried Beans, fat-free have 10.3 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 5.4 times more Calcium and 1.6 times more Phosphorus than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Vitasoy USA, Nasoya Lite Firm Tofu have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Refried Beans, fat-free have 1.5 times more Energy, 10.4 times more Carbohydrate and 7.8 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 3.8 times more Fat and 1.6 times more Protein than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.