Comparing Nutrients in 1 pound Vitasoy USA Azumaya, Extra Firm Tofu VS Boiled Mature Seed Adzuki Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Azumaya, Extra Firm Tofu	46%	47%	7%
Boiled Mature Seed Adzuki Beans with Salt	23%	1%	76%

Macro Nutrients

	Vitasoy USA Azumaya, Extra Firm Tofu	Boiled Mature Seed Adzuki Beans with Salt	Recommended Dietary Allowance
Energy	13.8% 399kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.34% 6.94g	86.4% 112g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	10.7% 4.1g	87% 33g	38g per day for Men 19-50 years
Protein	81.6% 45.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Azumaya, Extra Firm Tofu	Boiled Mature Seed Adzuki Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33.5% 0.44mg	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	137% 549μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Azumaya, Extra Firm Tofu	Boiled Mature Seed Adzuki Beans with Salt	Recommended Dietary Allowance
Calcium	80% 798mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	NA	150% 1.35mg	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	96% 7.7mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	NA	56% 236mg	420mg per day for Men 19-50 years
Manganese	NA	113% 2.6mg	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	NA	109% 762mg	700mg per day for Men 19-50 years
Potassium	NA	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	NA	73% 8.03mg	11mg per day for Men 19-50 years
Water	10% 374g	8.13% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Azumaya, Extra Firm Tofu VS Boiled Mature Seed Adzuki Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Vitasoy USA Azumaya, Extra Firm Tofu versus 1 lb of Boiled Mature Seed Adzuki Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Vitasoy USA Azumaya, Extra Firm Tofu vs Boiled Mature Seed Adzuki Beans with Salt:

• Both Vitasoy USA Azumaya, Extra Firm Tofu and Boiled Mature Seed Adzuki Beans with Salt have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Vitasoy USA Azumaya, Extra Firm Tofu vs Boiled Mature Seed Adzuki Beans with Salt:

• 1 pound of Vitasoy USA Azumaya, Extra Firm Tofu has 6.3 times more Calcium and 1.2 times more Water than Boiled Mature Seed Adzuki Beans with Salt.
• While 1 lb of Boiled Mature Seed Adzuki Beans with Salt contains 9.4 times more Sodium than Vitasoy USA Azumaya, Extra Firm Tofu.
• Both Vitasoy USA Azumaya, Extra Firm Tofu and Boiled Mature Seed Adzuki Beans with Salt contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Vitasoy USA Azumaya, Extra Firm Tofu has 46 times more Fat and 1.3 times more Protein than Boiled Mature Seed Adzuki Beans with Salt.
• While 1 lb of Boiled Mature Seed Adzuki Beans with Salt contains 1.5 times more Energy, 16.2 times more Carbohydrate and 8.1 times more Fiber than Vitasoy USA Azumaya, Extra Firm Tofu.
• 1 pound of Vitasoy USA Azumaya, Extra Firm Tofu provide inadequate amounts of Carbohydrate