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

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Red Kidney Beans	Mori-nu soft 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	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	6.1% 1.95g	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	12% 16g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	9.86% 7.15g	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	35.6% 13.5g	1.44% 0.55g	38g per day for Men 19-50 years
Protein	36% 20g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Mori-nu soft 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	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	10.2% 1.64mg	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 soft silken tofu	Recommended Dietary Allowance
Calcium	7.4% 74mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	125% 1.13mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	37.7% 158mg	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	48.3% 338mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	29% 982mg	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	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	13% 485g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Red Kidney Beans have 5.9 times more Vitamin B6 than Mori-nu soft silken tofu.
• Both Red Kidney Beans and Mori-nu soft silken tofu provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6
• Both Raw Red Kidney Beans as well as Mori-nu silken tofu, soft 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 soft silken tofu:

• 300 calories of Red Kidney Beans have 1.3 times more Iron and 1.2 times more Potassium than Mori-nu soft silken tofu.
• While 300 kcal of Mori-nu silken tofu, soft contain 2.3 times more Calcium, 1.8 times more Copper, 1.3 times more Magnesium and 46.4 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Mori-nu soft silken tofu contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 3.4 times more Carbohydrate and 24.8 times more Fiber than Mori-nu soft silken tofu.
• While 300 kcal of Mori-nu silken tofu, soft contain 15.6 times more Fat, 14.2 times more Saturated Fat, 3.8 times more Sugars and 1.3 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Mori-nu soft silken tofu offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber