Comparing Nutrients in 1 pound Tofu, extra firm, prepared with nigari VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 376kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	78% 102g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	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	12% 4.54g	111% 42g	38g per day for Men 19-50 years
Protein	81% 45.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	36.3% 0.47mg	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	10.2% 41μg	84% 336μg	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	6.05% 5.44mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	128% 1279mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	146% 1.3mg	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	116% 9.25mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	10% 373g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, extra firm, prepared with nigari VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu, extra firm, prepared with nigari versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tofu, extra firm, prepared with nigari vs Boiled California Red Kidney Beans:

• 1 pound of Tofu, extra firm, prepared with nigari has 3.9 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 8.2 times more Vitamin B9 than Tofu, extra firm, prepared with nigari.
• 1 pound of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3
• Both Tofu, extra firm, prepared with nigari as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Tofu, extra firm, prepared with nigari vs Boiled California Red Kidney Beans:

• 1 pound of Tofu, extra firm, prepared with nigari has 4.3 times more Calcium, 2.1 times more Manganese, 10.8 times more Selenium, 1.2 times more Zinc and 1.2 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.4 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium and 3.2 times more Potassium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Boiled California Red Kidney Beans contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu, extra firm, prepared with nigari has 58.4 times more Fat, 65.6 times more Saturated Fat, 8.2 times more Omega 3 and 119.3 times more Omega 6 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.5 times more Energy, 19 times more Carbohydrate and 9.3 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Boiled California Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6