Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Mori-nu soft silken tofu

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Mori-nu soft silken tofu: 546g

Boiled California Red Kidney Beans have 2.3 times more energy per 100g than Mori-nu soft silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Boiled California Red Kidney Beans	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	9.86% 7.15g	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	59.2% 22.5g	1.44% 0.55g	38g per day for Men 19-50 years
Protein	39.4% 22g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	4.6% 0.06mg	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	44.8% 179μg	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	3.23% 2.9mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	16% 160mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	125% 1.13mg	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	90% 7.2mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	47.4% 331mg	48.3% 338mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	4.38% 162g	13% 485g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Mori-nu Soft Silken Tofu Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Mori-nu soft silken tofu?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Mori-nu soft silken tofu:

• 300 calories of Boiled California Red Kidney Beans have 4.2 times more Vitamin B6 than Mori-nu soft silken tofu.
• While 300 kcal of Mori-nu silken tofu, soft contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• 300 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Mori-nu soft silken tofu:

• 300 calories of Boiled California Red Kidney Beans have 1.6 times more Iron than Mori-nu soft silken tofu.
• While 300 kcal of Mori-nu silken tofu, soft contain 1.6 times more Copper, 1.4 times more Magnesium, 1.4 times more Zinc and 3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Mori-nu soft silken tofu contain similar levels of Calcium, Phosphorus and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 3.4 times more Carbohydrate and 41.3 times more Fiber than Mori-nu soft silken tofu.
• While 300 kcal of Mori-nu silken tofu, soft contain 67.6 times more Fat and 57.5 times more Saturated Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Mori-nu soft silken tofu offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber