Comparing Nutrients in 300 calories Raw Regular Tofu Prepared with Calcium Sulfate VS Canned Kidney Beans

Weight per 300 calories

• Raw Regular Tofu Prepared with Calcium Sulfate: 395g
• Canned Kidney Beans: 357g

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

Which food has more nutrients per 300 calories - Raw Regular Tofu Prepared with Calcium Sulfate or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	8.52% 2.73g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	78.7% 1.26g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	55.3% 9.4g	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	5.68% 7.4g	40% 51.8g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	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	3.1% 1.2g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	57% 32g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	15% 59.2μg	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	0.44% 0.39mg	4.76% 4.3mg	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	0.26% 0.039mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.9% 9.47μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	138% 1382mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	84.6% 0.76mg	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	264% 21mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	54.7% 383mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	64% 35μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.84% 27.6mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	9.02% 334g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raw Regular Tofu Prepared with Calcium Sulfate vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9, 10.9 times more Vitamin C and 1.5 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Raw Regular Tofu Prepared with Calcium Sulfate vs Canned Kidney Beans:

• Raw Regular Tofu Prepared with Calcium Sulfate has 11.4 times more Calcium, 1.6 times more Copper, 5.1 times more Iron, 1.2 times more Magnesium, 4 times more Manganese, 10.9 times more Selenium and 1.9 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Potassium and 38.3 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Canned All Types Kidney Beans have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Regular Tofu Prepared with Calcium Sulfate has 8.8 times more Fat, 5.4 times more Saturated Fat, 4.3 times more Omega 3, 24.8 times more Omega 6 and 1.7 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7 times more Carbohydrate, 2.7 times more Sugars and 13 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.