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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 385g

California Red Kidney Beans have 4.2 times more energy per 100g than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). It has high energy density when compared to other foods. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) having average energy density.

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

Macros Ratio

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

Macro Nutrients

	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	0.23% 0.23g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	9.53% 3.05g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	42% 54.4g	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	59.6% 22.6g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	39.6% 22g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	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	40% 0.48mg	19.2% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	8.46% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.5% 358μg	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	4.55% 4.1mg	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

	California Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	17.7% 177mg	77.3% 773mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	106% 8.5mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	34% 142mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	66.5% 465mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	16.7% 569mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	69.2% 38μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	8.62% 319g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.1 times more Vitamin B1, 4.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 4.9 times more Vitamin B9 and 5.3 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Raw California Red Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw 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 and Vitamin D in 300 kcal.

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

• Raw California Red Kidney Beans have 1.2 times more Copper, 1.4 times more Iron and 2.4 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 4.4 times more Calcium, 2.6 times more Manganese, 1.3 times more Phosphorus, 13.1 times more Selenium, 4.6 times more Sodium, 1.4 times more Zinc and 29.9 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 5 times more Carbohydrate and 6.5 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 70.6 times more Fat, 93.2 times more Saturated Fat, 8.4 times more Omega 3, 115.1 times more Omega 6 and 1.6 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy per 300 kcal.
• Both Raw California Red Kidney Beans as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.