Comparing Nutrients in 1 pound Raw Regular Tofu Prepared with Calcium Sulfate VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 345kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.13g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	90% 1.45g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	63.5% 10.8g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.52% 8.5g	209% 271g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	3.6% 1.36g	297% 113g	38g per day for Men 19-50 years
Protein	65.4% 36.7g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.88mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.17% 0.31mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	139% 1.8mg	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	17% 68μg	447% 1787μg	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	0.5% 0.45mg	22.7% 20.4mg	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	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	159% 1588mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	554% 5mg	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	304% 24.3mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	197% 4.54mg	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	63% 440mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	73.4% 40.4μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	10.4% 384g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 6.5 times more Vitamin B1, 4.2 times more Vitamin B2, 10.6 times more Vitamin B3, 11.5 times more Vitamin B5, 8.4 times more Vitamin B6, 26.3 times more Vitamin B9 and 45 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Regular Tofu Prepared with Calcium Sulfate vs California Red Kidney Beans:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.8 times more Calcium, 2.8 times more Selenium and 7.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.7 times more Copper, 1.7 times more Iron, 5.3 times more Magnesium, 1.7 times more Manganese, 4.2 times more Phosphorus, 12.3 times more Potassium and 3.2 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 1 pound:

• Raw Regular Tofu Prepared with Calcium Sulfate has 19.1 times more Fat, 19.2 times more Saturated Fat, 3.8 times more Omega 3 and 44.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Energy, 32 times more Carbohydrate, 83 times more Fiber and 3 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.