Comparing Nutrients in 300 calories Canned Kidney Beans VS Mori-nu silken tofu, lite extra firm

Weight per 300 calories

• Canned Kidney Beans: 357g
• Mori-nu silken tofu, lite extra firm: 790g

Canned Kidney Beans have 2.2 times more energy per 100g than Mori-nu silken tofu, lite extra firm. It has average energy density when compared to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Mori-nu silken tofu, lite extra firm?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Canned Kidney Beans	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	4.57% 3.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	0% 0g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	99% 55.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	0% 0mg	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	32% 129μg	NA	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	4.76% 4.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	12% 121mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	113% 1mg	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	52.2% 4.18mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	46% 321mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	7.53% 279g	19.4% 718g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Mori-nu Silken Tofu, Lite Extra Firm Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Mori-nu silken tofu, lite extra firm?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Mori-nu silken tofu, lite extra firm:

• 300 calories of Canned Kidney Beans have 1.7 times more Vitamin B1, 1.7 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• Both Canned Kidney Beans and Mori-nu silken tofu, lite extra firm provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Canned All Types Kidney Beans as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Mori-nu silken tofu, lite extra firm:

• 300 calories of Canned Kidney Beans have 1.2 times more Magnesium, 1.9 times more Potassium and 1.4 times more Sodium than Mori-nu silken tofu, lite extra firm.
• While 300 kcal of Mori-nu silken tofu, lite extra firm contain 2.8 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 2 times more Phosphorus and 2.6 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Mori-nu silken tofu, lite extra firm contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 6.6 times more Carbohydrate, 2 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 300 kcal of Mori-nu silken tofu, lite extra firm contain 3 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Mori-nu silken tofu, lite extra firm offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber