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

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Mori-nu silken tofu, lite extra firm: 790g

Boiled Kidney Beans have 3.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Boiled 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	1.2% 1.2g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	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	39.8% 15g	0% 0g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	99% 55.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	65.6% 5.24mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	46.6% 326mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	4.27% 158g	19.4% 718g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Boiled All Types Kidney Beans and Mori-nu silken tofu, lite extra firm have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

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

• Boiled All Types Kidney Beans have 1.3 times more Magnesium and 2.1 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While Mori-nu silken tofu, lite extra firm contains 4.1 times more Calcium, 2 times more Copper, 2 times more Phosphorus, 327.5 times more Sodium and 4.5 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Mori-nu silken tofu, lite extra firm have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 6.8 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• While Mori-nu silken tofu, lite extra firm contains 4.7 times more Fat, 4.4 times more Sugars and 2.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Mori-nu silken tofu, lite extra firm have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.