Comparing Nutrients in 300 calories Tofu Yogurt VS Canned Baked Beans

Weight per 300 calories

• Tofu Yogurt: 319g
• Canned Baked Beans: 286g

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

Discover which food has more nutrients per 300 calories - Tofu Yogurt or Canned Baked Beans?

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Tofu Yogurt	Canned Baked Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.92% 5.74g	1.18% 1.14g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	45% 58.5g	130g per day for Men 19-50 years
Sugars	5.46% 3.96g	30.7% 22.2g	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	1.68% 0.64g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	20% 11g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	1.6% 14.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	7.68% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	28.6% 0.37mg	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	4.8% 19μg	17% 68.6μg	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	8.87% 7.98mg	9.84% 8.86mg	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	6.6% 0.99mg	2.86% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.3% 11μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Canned Baked Beans	Recommended Dietary Allowance
Calcium	37.7% 377mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	65.4% 0.59mg	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	42.3% 3.4mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	21.8% 91mg	420mg per day for Men 19-50 years
Manganese	NA	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	17.3% 121mg	42.4% 297mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	75.4% 41.5μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	7.45% 112mg	0.19% 2.86mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	6.7% 247g	5.6% 207g	3700g per day for Men 19-50 years

Tofu Yogurt VS Canned Baked Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tofu Yogurt or Canned Baked Beans?

Lets compare vitamin content per 300 calories of Tofu Yogurt vs Canned Baked Beans:

• 300 calories of Tofu Yogurt have 2.3 times more Vitamin E and 4.9 times more Vitamin K than Canned Baked Beans.
• While 300 kcal of Canned Baked Beans no Salt contain 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 5.8 times more Vitamin B6 and 3.6 times more Vitamin B9 than Tofu yogurt.
• Both Tofu Yogurt and Canned Baked Beans provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 300 calories of Canned Baked Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Tofu yogurt as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tofu Yogurt vs Canned Baked Beans:

• 300 calories of Tofu Yogurt have 2.6 times more Calcium, 4.1 times more Iron, 1.4 times more Magnesium, 3.2 times more Selenium and 39.1 times more Sodium than Canned Baked Beans.
• While 300 kcal of Canned Baked Beans no Salt contain 2.5 times more Copper, 2.5 times more Phosphorus, 5.6 times more Potassium and 4 times more Zinc than Tofu yogurt.
• 300 calories of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tofu Yogurt have 1.7 times more Omega 3 and 10.8 times more Omega 6 than Canned Baked Beans.
• While 300 kcal of Canned Baked Beans no Salt contain 5.6 times more Sugars and 24.6 times more Fiber than Tofu yogurt.
• Both Tofu Yogurt and Canned Baked Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Tofu Yogurt provide inadequate amounts of Fiber
• 300 calories of Canned Baked Beans provide inadequate amounts of Omega 6