Comparing Nutrients in 300 calories Canned Refried Beans, fat-free VS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 300 calories

• Canned Refried Beans, fat-free: 380g
• Vitasoy USA, Nasoya Lite Firm Tofu: 556g

Canned Refried Beans, fat-free have 1.5 times more energy per 100g than Vitasoy USA, Nasoya Lite Firm Tofu. It has average energy density when compared to other foods. Vitasoy USA, Nasoya Lite Firm Tofu having low energy density.

Which food has more nutrients per 300 calories - Canned Refried Beans, fat-free or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Canned Refried Beans, fat-free	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	9.74% 9.44g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	5.56% 7.22g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	1.53% 1.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	47% 18g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.6% 528μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.5% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	NA	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	54% 216μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	546% 13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.8% 3.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	145% 872IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.33% 7.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	13% 129mg	102% 1022mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	NA	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	77% 6.15mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	34.4% 144mg	NA	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	60.2% 422mg	144% 1006mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	NA	3400mg per day for Men 19-50 years
Selenium	39.4% 21.6μg	NA	55μg per day for Men 19-50 years
Sodium	88.6% 1329mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	NA	11mg per day for Men 19-50 years
Water	8.08% 299g	13% 484g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Refried Beans, fat-free vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, more Vitamin B12, more Vitamin D and 190.9 times more Vitamin E than Canned Refried Beans, fat-free.

Comparing minerals per 300 calories for Canned Refried Beans, fat-free vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Canned Refried Beans, fat-free have 7 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 7.9 times more Calcium, 1.4 times more Iron, 2.4 times more Phosphorus and 1.6 times more Water than Canned Refried Beans, fat-free.

Comparison of macro-nutrients per 300 calories:

• Canned Refried Beans, fat-free have 7.1 times more Carbohydrate, 2.1 times more Sugars and 5.4 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 5.5 times more Fat, 3.1 times more Saturated Fat and 2.3 times more Protein than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Vitasoy USA, Nasoya Lite Firm Tofu have similar amounts of Energy per 300 kcal.
• Both Canned Refried Beans, fat-free as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.