Comparing Nutrients in 300 calories Tofu Yogurt VS Red Kidney Beans

Weight per 300 calories

• Tofu Yogurt: 319g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 3.6 times more energy per unit of mass than Tofu yogurt, which is high in comparison to other foods. Tofu Yogurt having average energy density.

Discover which food has more nutrients per 300 calories - Tofu Yogurt or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tofu Yogurt	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.92% 5.74g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	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	39% 51g	42% 54.6g	130g per day for Men 19-50 years
Sugars	5.46% 3.96g	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	1.68% 0.64g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	20% 11g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	4.8% 19μg	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	8.87% 7.98mg	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	6.6% 0.99mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.3% 11μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	37.7% 377mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	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	42.3% 3.4mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	NA	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	17.3% 121mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	75.4% 41.5μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	7.45% 112mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	6.7% 247g	0.28% 10.5g	3700g per day for Men 19-50 years

Tofu Yogurt VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tofu Yogurt or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Tofu Yogurt vs Red Kidney Beans:

• 300 calories of Tofu Yogurt have 2 times more Vitamin C, 5.3 times more Vitamin E and 2.2 times more Vitamin K than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 2.8 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3, 5.5 times more Vitamin B6 and 18.3 times more Vitamin B9 than Tofu yogurt.
• 300 calories of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Tofu yogurt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tofu Yogurt vs Red Kidney Beans:

• 300 calories of Tofu Yogurt have 5.1 times more Calcium, 14.6 times more Selenium, 10.5 times more Sodium and 23.6 times more Water than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 2.6 times more Copper, 1.8 times more Iron, 3 times more Phosphorus, 8.1 times more Potassium and 2.5 times more Zinc than Tofu yogurt.
• Both Tofu Yogurt and Red Kidney Beans contain similar levels of Magnesium per 300 calories.
• 300 calories of Tofu Yogurt lack sufficient amounts of Potassium
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tofu Yogurt have 14.2 times more Omega 6 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 21.2 times more Fiber and 1.8 times more Protein than Tofu yogurt.
• Both Tofu Yogurt and Red Kidney Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• 300 calories of Tofu Yogurt provide inadequate amounts of Fiber
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6