Comparing Nutrients in 300 calories Vitasoy USA, Nasoya Lite Firm Tofu VS Canned Refried Beans, fat-free

Weight per 300 calories

• Vitasoy USA, Nasoya Lite Firm Tofu: 556g
• Canned Refried Beans, fat-free: 380g

Canned Refried Beans, fat-free have 1.5 times more energy per unit of mass than Vitasoy USA, Nasoya Lite Firm Tofu, which is average in comparison to other foods. Vitasoy USA, Nasoya Lite Firm Tofu having low energy density.

Discover which food has more nutrients per 300 calories - Vitasoy USA, Nasoya Lite Firm Tofu or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.44g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.56% 7.22g	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	3.2% 2.3g	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	% 2.3g	g per day for Men 19-50 years
Fiber	8.77% 3.33g	47% 18g	38g per day for Men 19-50 years
Protein	82.3% 46g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	58.6% 528μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33% 0.43mg	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	NA	54% 216μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	546% 13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.8% 3.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	145% 872IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	193% 29mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.33% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	102% 1022mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	NA	68.8% 0.62mg	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	111% 8.9mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	NA	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	NA	54% 1.24mg	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	144% 1006mg	60.2% 422mg	700mg per day for Men 19-50 years
Potassium	NA	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	NA	39.4% 21.6μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	NA	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	13% 484g	8.08% 299g	3700g per day for Men 19-50 years

Vitasoy USA, Nasoya Lite Firm Tofu VS Canned Refried Beans, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Vitasoy USA, Nasoya Lite Firm Tofu or Canned Refried Beans, fat-free?

Lets compare vitamin content per 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu vs Canned Refried Beans, fat-free:

• 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu have more Vitamin A, more Vitamin B12, more Vitamin D and 190.9 times more Vitamin E than Canned Refried Beans, fat-free.
• 300 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 300 calories for Vitasoy USA, Nasoya Lite Firm Tofu vs Canned Refried Beans, fat-free:

• 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu have 7.9 times more Calcium, 1.4 times more Iron, 2.4 times more Phosphorus and 1.6 times more Water than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 7 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu have 5.5 times more Fat and 2.3 times more Protein than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 7.1 times more Carbohydrate and 5.4 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Canned Refried Beans, fat-free offer comparable quantities of Energy per 300 calories.
• 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate