Comparing Nutrients in 1 pound Vitasoy USA Azumaya, Firm Tofu VS Boiled Black Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Azumaya, Firm Tofu	45%	47%	8%
Boiled Black Beans with Salt	26%	4%	70%

Macro Nutrients

	Vitasoy USA Azumaya, Firm Tofu	Boiled Black Beans with Salt	Recommended Dietary Allowance
Energy	12.5% 363kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	NA	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	NA	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	82.7% 108g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	2% 1.45g	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	7.16% 2.72g	104% 39.5g	38g per day for Men 19-50 years
Protein	73.5% 41g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Azumaya, Firm Tofu	Boiled Black 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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24% 0.31mg	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	169% 676μg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Azumaya, Firm Tofu	Boiled Black Beans with Salt	Recommended Dietary Allowance
Calcium	81.6% 816mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	NA	105% 0.95mg	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	73.7% 5.9mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	NA	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	87.6% 2mg	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	91% 635mg	700mg per day for Men 19-50 years
Potassium	NA	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	NA	46% 5.1mg	11mg per day for Men 19-50 years
Water	10.3% 381g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Azumaya, Firm Tofu VS Boiled Black Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Vitasoy USA Azumaya, Firm Tofu versus 1 lb of Boiled Black 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, Firm Tofu vs Boiled Black Beans with Salt:

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

Comparing minerals per 1 pound for Vitasoy USA Azumaya, Firm Tofu vs Boiled Black Beans with Salt:

• 1 pound of Vitasoy USA Azumaya, Firm Tofu has 6.7 times more Calcium and 1.3 times more Water than Boiled Black Beans with Salt.
• While 1 lb of Boiled Black Beans with Salt contains 1.6 times more Iron and 10.3 times more Sodium than Vitasoy USA Azumaya, Firm Tofu.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Vitasoy USA Azumaya, Firm Tofu has 7.8 times more Fat than Boiled Black Beans with Salt.
• While 1 lb of Boiled Black Beans with Salt contains 1.7 times more Energy, 15.6 times more Carbohydrate and 14.5 times more Fiber than Vitasoy USA Azumaya, Firm Tofu.
• Both Vitasoy USA Azumaya, Firm Tofu and Boiled Black Beans with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Vitasoy USA Azumaya, Firm Tofu provide inadequate amounts of Carbohydrate and Fiber