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

Weight per 300 calories

• Red Kidney Beans: 89g
• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 385g

Red Kidney Beans have 4.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	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	0.97% 0.94g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	9.53% 3.05g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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% 54.6g	8.43% 11g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	36% 20g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	19.2% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	8.46% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	0.26% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	7.4% 74mg	77.3% 773mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	91% 0.82mg	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	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	34% 142mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	66.5% 465mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	16.7% 569mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	69.2% 38μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	8.62% 319g	3700g per day for Men 19-50 years

Red Kidney Beans VS Tofu, Firm, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) Nutrients Per 300 Kcal

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

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

• 300 calories of Red Kidney Beans have 2.3 times more Vitamin B1, 4.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.3 times more Vitamin B2 and 1.9 times more Vitamin K than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• Both Raw Red Kidney Beans as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Red Kidney Beans have 2.1 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 10.5 times more Calcium, 1.3 times more Copper, 2.4 times more Manganese, 1.3 times more Phosphorus, 13.4 times more Selenium, 1.3 times more Zinc and 30.5 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 5 times more Carbohydrate and 3.9 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 17 times more Fat, 22.2 times more Saturated Fat, 2 times more Omega 3, 27.8 times more Omega 6 and 1.7 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6