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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Mori-nu silken tofu, lite extra firm: 790g

California Red Kidney Beans have 8.7 times more energy per 100g than Mori-nu silken tofu, lite extra firm. It has high energy density when compared to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	California Red 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	0.23% 0.23g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	2.86% 0.92g	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	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	NA	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	59.6% 22.6g	0% 0g	38g per day for Men 19-50 years
Protein	39.6% 22g	99% 55.3g	56g per day for Men 19-50 years

Vitamins

	California Red 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	40% 0.48mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.43% 0.87mg	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	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	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 silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	17.7% 177mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	106% 8.5mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	18.8% 79mg	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	94% 655mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	13.2% 450mg	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	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	19.4% 718g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of California Red Kidney Beans have 2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• 300 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Raw California Red Kidney Beans as well as Mori-nu silken tofu, lite extra 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 silken tofu, lite extra firm:

• 300 calories of California Red Kidney Beans have 1.4 times more Iron, 1.8 times more Magnesium and 3 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While 300 kcal of Mori-nu silken tofu, lite extra firm contain 1.9 times more Calcium, 1.8 times more Phosphorus, 77.4 times more Sodium and 67.2 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mori-nu silken tofu, lite extra firm contain similar levels of Copper and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 6.9 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 300 kcal of Mori-nu silken tofu, lite extra firm contain 2.5 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mori-nu silken tofu, lite extra firm offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber