Comparing Nutrients in 300 calories Canned Kidney Beans VS MORI-NU silken Tofu, lite firm

Weight per 300 calories

• Canned Kidney Beans: 357g
• MORI-NU silken Tofu, lite firm: 811g

Canned Kidney Beans have 2.3 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has average energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Canned Kidney Beans	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	3.37% 1.08g	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	6.86% 8.9g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	5.03% 3.65g	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	91% 51g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	MORI-NU silken Tofu, lite 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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	5.57% 0.89mg	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 firm	Recommended Dietary Allowance
Calcium	12% 121mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	109% 0.98mg	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	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	19.3% 81mg	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% 657mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	15% 511mg	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	46% 689mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	7.53% 279g	20% 741g	3700g per day for Men 19-50 years

Canned Kidney Beans VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or MORI-NU silken Tofu, lite firm?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs MORI-NU silken Tofu, lite firm:

• 300 calories of Canned Kidney Beans have 1.3 times more Vitamin B1, 1.6 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• Both Canned Kidney Beans and MORI-NU silken Tofu, lite firm provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Canned All Types Kidney Beans as well as MORI-NU silken Tofu, lite 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 firm:

• 300 calories of Canned Kidney Beans have 1.7 times more Potassium and 1.5 times more Sodium than MORI-NU silken Tofu, lite firm.
• While 300 kcal of MORI-NU silken Tofu, lite firm contain 2.4 times more Calcium, 2 times more Copper, 1.5 times more Iron, 2 times more Phosphorus, 1.6 times more Zinc and 2.7 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and MORI-NU silken Tofu, lite firm contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 5.8 times more Carbohydrate, 1.8 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• While 300 kcal of MORI-NU silken Tofu, lite firm contain 3 times more Fat and 2.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 300 calories.
• 300 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber