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

Weight per 300 calories

• Tofu, extra firm, prepared with nigari: 361g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 4.1 times more energy per unit of mass than Tofu, extra firm, prepared with nigari, which is high in comparison to other foods. Tofu, extra firm, prepared with nigari having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	59% 0.94g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	50.7% 8.62g	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	3.3% 4.27g	42% 54.6g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	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	9.5% 3.6g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	64.4% 36g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	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	14.5% 0.17mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	8.13% 32.5μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.24% 0.036mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Red Kidney Beans	Recommended Dietary Allowance
Calcium	102% 1019mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	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	92% 7.37mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	57.3% 401mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	85.4% 47μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	0.96% 14.5mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	8.04% 298g	0.28% 10.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Tofu, extra firm, prepared with nigari have 4.4 times more Vitamin B5 and 2 times more Vitamin K than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 3.1 times more Vitamin B1, 2.2 times more Vitamin B3 and 10.8 times more Vitamin B9 than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• Both Tofu, extra firm, prepared with nigari as well as Raw Red Kidney Beans 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 Red Kidney Beans:

• 300 calories of Tofu, extra firm, prepared with nigari have 13.8 times more Calcium, 1.2 times more Iron, 2.4 times more Manganese, 16.5 times more Selenium, 1.6 times more Zinc and 28.4 times more Water than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 2.6 times more Potassium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Red Kidney Beans contain similar levels of Copper, Magnesium and Phosphorus per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tofu, extra firm, prepared with nigari have 20.1 times more Fat, 24.2 times more Saturated Fat, 3 times more Omega 3, 42.5 times more Omega 6 and 1.8 times more Protein than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 12.8 times more Carbohydrate and 3.7 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Red Kidney Beans 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 Red Kidney Beans provide inadequate amounts of Omega 6