Comparing Nutrients in 300 calories Tofu, extra firm, prepared with nigari VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Tofu, extra firm, prepared with nigari: 361g
• Canned Red Kidney Beans with Liquids: 370g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Tofu, extra firm, prepared with nigari or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	59% 0.94g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	50.7% 8.62g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.27g	42.3% 55g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	9.45% 6.85g	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	% 6.85g	g per day for Men 19-50 years
Fiber	9.5% 3.6g	42% 16g	38g per day for Men 19-50 years
Protein	64.4% 36g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	22.8% 0.3mg	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	8.13% 32.5μg	21.3% 85μg	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	3.3% 2.96mg	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	0.24% 0.036mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	102% 1019mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	60.5% 0.54mg	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	92% 7.37mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	47% 1.08mg	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	57.3% 401mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	85.4% 47μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	0.96% 14.5mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	8.04% 298g	7.8% 289g	3700g per day for Men 19-50 years

Tofu, Extra Firm, Prepared With Nigari VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tofu, extra firm, prepared with nigari or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Tofu, extra firm, prepared with nigari vs Canned Red Kidney Beans with Liquids:

• 300 calories of Tofu, extra firm, prepared with nigari have 6.3 times more Vitamin B5 than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.5 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3
• Both Tofu, extra firm, prepared with nigari as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Tofu, extra firm, prepared with nigari vs Canned Red Kidney Beans with Liquids:

• 300 calories of Tofu, extra firm, prepared with nigari have 9.5 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 2.2 times more Manganese, 11.5 times more Selenium and 1.7 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2 times more Potassium and 65.6 times more Sodium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium, Phosphorus and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tofu, extra firm, prepared with nigari have 14.3 times more Fat, 7.2 times more Saturated Fat, 5 times more Omega 3, 28.1 times more Omega 6 and 1.9 times more Protein than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 12.9 times more Carbohydrate, 2.7 times more Sugars and 4.4 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6