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

Weight per 300 calories

• Mori-nu firm silken tofu: 484g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 5.4 times more energy per unit of mass than Mori-nu silken tofu, firm, which is high in comparison to other foods. Mori-nu firm silken tofu having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Mori-nu firm silken tofu	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.93% 11.6g	42% 54.6g	130g per day for Men 19-50 years
Sugars	8.48% 6.15g	2.58% 1.87g	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	1.27% 0.48g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.47% 1.2mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.1% 0.053mg	27% 0.35mg	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	NA	87.7% 351μg	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	0% 0mg	4.45% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu firm silken tofu	Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	62.3% 5mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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	62.2% 435mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	NA	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	11.4% 423g	0.28% 10.5g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw Red Kidney Beans contain 1.6 times more Vitamin B3 and 6.6 times more Vitamin B6 than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin B6
• Both Mori-nu silken tofu, firm as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Mori-nu firm silken tofu have 2.1 times more Calcium, 1.6 times more Copper, 1.2 times more Phosphorus, 16.3 times more Sodium and 40.4 times more Water than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.3 times more Potassium than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Red Kidney Beans contain similar levels of Iron, Magnesium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mori-nu firm silken tofu have 13.8 times more Fat, 14.3 times more Saturated Fat, 3.3 times more Sugars and 1.7 times more Protein than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 4.7 times more Carbohydrate and 28 times more Fiber than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu firm silken tofu provide inadequate amounts of Fiber