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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Mori-nu firm silken tofu: 484g

California Red Kidney Beans have 5.3 times more energy per 100g than Mori-nu firm silken tofu. It has high energy density when compared to other foods. Mori-nu silken tofu, firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	California Red Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	8.93% 11.6g	130g per day for Men 19-50 years
Sugars	NA	8.48% 6.15g	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	59.6% 22.6g	1.27% 0.48g	38g per day for Men 19-50 years
Protein	39.6% 22g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Mori-nu firm 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	40% 0.48mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	7.47% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	4.1% 0.053mg	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	89.5% 358μg	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	4.55% 4.1mg	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

	California Red Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	17.7% 177mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	106% 8.5mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	11.4% 423g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of California Red Kidney Beans have 1.6 times more Vitamin B3 and 6.8 times more Vitamin B6 than Mori-nu firm silken tofu.
• Both California Red Kidney Beans and Mori-nu firm silken tofu provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin B6
• Both Raw California Red Kidney Beans as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of California Red Kidney Beans have 1.7 times more Iron and 1.4 times more Potassium than Mori-nu firm silken tofu.
• While 300 kcal of Mori-nu silken tofu, firm contain 17.4 times more Sodium, 1.3 times more Zinc and 39.6 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mori-nu firm silken tofu contain similar levels of Calcium, Copper, Magnesium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 4.7 times more Carbohydrate and 46.8 times more Fiber than Mori-nu firm silken tofu.
• While 300 kcal of Mori-nu silken tofu, firm contain 57.5 times more Fat, 60 times more Saturated Fat and 1.5 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mori-nu firm silken tofu offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu firm silken tofu provide inadequate amounts of Fiber