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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Vitasoy USA, Nasoya Lite Firm Tofu VS Canned Refried Beans, fat-free per 1 lb

Compare the macro and micronutrient content in 1 lb of Vitasoy USA, Nasoya Lite Firm Tofu versus 1 lb of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Vitasoy USA, Nasoya Lite Firm Tofu has more Vitamin A, more Vitamin B12, more Vitamin D and 130.5 times more Vitamin E than Canned Refried Beans, fat-free.
• 1 pound of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Vitasoy USA, Nasoya Lite Firm Tofu has 1.6 times more Protein than Canned Refried Beans, fat-free.
• While 1 lb of Canned Refried Beans, fat-free contains 1.5 times more Energy, 10.4 times more Carbohydrate and 7.8 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• 1 pound of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber