Comparing Nutrients in 300 calories Canned Black Beans low Salt VS HOUSE FOODS Soft Tofu

Weight per 300 Calories

• Canned Black Beans low Salt: 330g
• HOUSE FOODS Soft Tofu: 509g

100g of Canned Black Beans low Salt have 1.5 times more energy than 100g of HOUSE FOODS Soft Tofu, having average energy density when compared to other foods.100g of HOUSE FOODS Soft Tofu have low energy density.

Macros Ratio

	Protein	Fat	Carbs
Canned Black Beans low Salt	26%	3%	71%
HOUSE FOODS Soft Tofu	43%	42%	15%

Macro Nutrients

	Canned Black Beans low Salt	HOUSE FOODS Soft Tofu	Recommended Dietary Allowance
Energy	13.6% 300kcal	13.6% 300kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the Dietary Guidelines 2020.
Fat	0.99% 0.96g	14.2% 13.8g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.77% 0.25g	7.63% 2.44g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	11.7% 0.19g	NA	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	8.57% 11g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	3.7% 2.7g	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	60% 22.7g	10.7% 4.07g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	35.5% 20g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Canned Black Beans low Salt	HOUSE FOODS Soft Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	38.5% 0.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	30.4% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	12.8% 2.04mg	NA	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	12% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	50.3% 201μg	NA	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	9.9% 8.9mg	5.1% 4.58mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	6.3% 7.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Canned Black Beans low Salt	HOUSE FOODS Soft Tofu	Recommended Dietary Allowance
Calcium	11.5% 115mg	39.7% 397mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	70.3% 0.63mg	NA	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	78.3% 6.26mg	97% 7.78mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	27.5% 115mg	NA	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	33.4% 0.77mg	NA	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	51% 356mg	NA	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	30% 1015mg	NA	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	7.8% 4.3μg	NA	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	30.3% 455mg	11.5% 173mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	16% 1.8mg	NA	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	6.74% 249g	12% 448g	3700g per day for Men 19-50 years

Canned Black Beans Low Salt VS HOUSE FOODS Soft Tofu Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 kcal - Canned Black Beans low Salt or HOUSE FOODS Soft Tofu?

Lets compare vitamin content per 300 calories of Canned Black Beans low Salt vs HOUSE FOODS Soft Tofu:

• 300 calories of Canned Black Beans low Salt have 1.9 times more Vitamin C than HOUSE FOODS Soft Tofu.
• 300 calories of HOUSE FOODS Soft Tofu have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Canned Black Beans low Salt vs HOUSE FOODS Soft Tofu:

• 300 calories of Canned Black Beans low Salt have 2.6 times more Sodium than HOUSE FOODS Soft Tofu.
• While 300 kcal of HOUSE FOODS Premium Soft Tofu contain 3.4 times more Calcium and 1.8 times more Water than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and HOUSE FOODS Soft Tofu contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Black Beans low Salt have 4.9 times more Carbohydrate and 5.6 times more Fiber than HOUSE FOODS Soft Tofu.
• While 300 kcal of HOUSE FOODS Premium Soft Tofu contain 14.4 times more Fat, 9.9 times more Saturated Fat and 1.6 times more Protein than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and HOUSE FOODS Soft Tofu offer comparable quantities of Energy per 300 calories.