Comparing Nutrients in 300 calories MORI-NU silken Tofu, lite firm VS Canned Kidney Beans

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 2.3 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is average in comparison to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.86% 8.9g	40% 51.8g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	0% 0g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	91% 51g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	20.3% 0.26mg	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	32% 129μg	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	4.76% 4.3mg	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	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	29% 292mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	53.6% 0.48mg	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	76% 6.1mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	94% 657mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	20% 741g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of MORI-NU silken Tofu, lite firm vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for MORI-NU silken Tofu, lite firm vs Canned Kidney Beans:

• MORI-NU silken Tofu, lite firm has 2.4 times more Calcium, 2 times more Copper, 1.5 times more Iron, 2 times more Phosphorus, 1.6 times more Zinc and 2.7 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Potassium and 1.5 times more Sodium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Canned All Types Kidney Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• MORI-NU silken Tofu, lite firm has 3 times more Fat, 2.1 times more Saturated Fat and 2.7 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.8 times more Carbohydrate, 1.8 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.