Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 385g

Boiled California Red Kidney Beans have 1.6 times more energy per 100g than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). It has average energy density when compared to other foods. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) having average energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Boiled California Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	9.53% 3.05g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	33.2% 5.65g	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	8.43% 11g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.3g	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	59.2% 22.5g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	39.4% 22g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	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	19.2% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	8.46% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	21% 0.27mg	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	18.3% 73μg	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	0.85% 0.77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	16% 160mg	77.3% 773mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	91% 0.82mg	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	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	34% 142mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	105% 2.4mg	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	66.5% 465mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	16.7% 569mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	69.2% 38μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	4.38% 162g	8.62% 319g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Tofu, Firm, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 300 calories of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1, 3.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.4 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.6 times more Vitamin B2 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 300 calories of Boiled California Red Kidney Beans have 1.8 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 4.8 times more Calcium, 3.1 times more Manganese, 1.4 times more Phosphorus, 13.1 times more Selenium, 1.5 times more Zinc and 2 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Copper, Iron and Magnesium per 300 calories.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 4.9 times more Carbohydrate and 6.5 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 73.7 times more Fat, 90 times more Saturated Fat, 8.3 times more Omega 3, 116.8 times more Omega 6 and 1.6 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6