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

Weight per 300 calories

• Red Kidney Beans: 89g
• Mori-nu extra firm silken tofu: 546g

Red Kidney Beans have 6.1 times more energy per 100g than Mori-nu extra firm silken tofu. It has high energy density when compared to other foods. Mori-nu silken tofu, extra firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Red Kidney Beans	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	8.4% 11g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	7.45% 5.4g	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	35.6% 13.5g	1.44% 0.55g	38g per day for Men 19-50 years
Protein	36% 20g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Mori-nu extra 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	45% 0.54mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Calcium	7.4% 74mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	121% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	78% 545mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	13% 481g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Red Kidney Beans have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 5.9 times more Vitamin B6 than Mori-nu extra firm silken tofu.
• Both Red Kidney Beans and Mori-nu extra firm silken tofu provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin B6
• Both Raw Red Kidney Beans as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Red Kidney Beans have 1.4 times more Potassium than Mori-nu extra firm silken tofu.
• While 300 kcal of Mori-nu silken tofu, extra firm contain 2.3 times more Calcium, 1.8 times more Copper, 1.5 times more Phosphorus, 32.2 times more Sodium, 1.3 times more Zinc and 45.9 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Mori-nu extra firm silken tofu contain similar levels of Iron and Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 5 times more Carbohydrate and 24.8 times more Fiber than Mori-nu extra firm silken tofu.
• While 300 kcal of Mori-nu silken tofu, extra firm contain 11 times more Fat, 2.9 times more Sugars and 2 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Mori-nu extra firm silken tofu offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu extra firm silken tofu provide inadequate amounts of Fiber