Comparing Nutrients in 300 calories Canned Baked Beans VS Tofu Yogurt

Weight per 300 calories

• Canned Baked Beans: 286g
• Tofu Yogurt: 319g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Baked Beans or Tofu Yogurt?

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Canned Baked Beans	Tofu Yogurt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.18% 1.14g	5.92% 5.74g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	17% 2.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	39% 51g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	5.46% 3.96g	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	41.4% 15.7g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	1.6% 14.3μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.68% 1.23mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	4.9% 0.064mg	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% 68.6μg	4.8% 19μg	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	9.84% 8.86mg	8.87% 7.98mg	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	2.86% 0.43mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	9.3% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Tofu Yogurt	Recommended Dietary Allowance
Calcium	14.3% 143mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	26.6% 0.24mg	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	10.4% 0.83mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	21.8% 91mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	42.4% 297mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	75.4% 41.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.86mg	7.45% 112mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	5.6% 207g	6.7% 247g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Baked Beans vs Tofu Yogurt:

• Canned Baked Beans no Salt have 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 5.8 times more Vitamin B6 and 3.6 times more Vitamin B9 than Tofu yogurt.
• While Tofu yogurt contains 2.3 times more Vitamin E and 4.9 times more Vitamin K than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Tofu yogurt have similar amounts of Vitamin C per 300 kcal.
• Both Canned Baked Beans no Salt as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Baked Beans vs Tofu Yogurt:

• Canned Baked Beans no Salt have 2.5 times more Copper, 2.5 times more Phosphorus, 5.6 times more Potassium and 4 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 2.6 times more Calcium, 4.1 times more Iron, 1.4 times more Magnesium, 3.2 times more Selenium and 39.1 times more Sodium than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Tofu yogurt have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Baked Beans no Salt have 5.6 times more Sugars, 24.6 times more Fiber and 1.2 times more Protein than Tofu yogurt.
• While Tofu yogurt contains 5 times more Fat, 1.7 times more Omega 3 and 10.8 times more Omega 6 than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Tofu yogurt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Baked Beans no Salt as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.