Comparing Nutrients in 500 calories Boiled Black Beans with Salt VS Vitasoy USA Azumaya, Silken Tofu

Weight per 500 calories

• Boiled Black Beans with Salt: 379g
• Vitasoy USA Azumaya, Silken Tofu: 1163g

Boiled Black Beans with Salt have 3.1 times more energy per 100g than Vitasoy USA Azumaya, Silken Tofu. It has average energy density when compared to other foods. Vitasoy USA Azumaya, Silken Tofu having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Black Beans with Salt or Vitasoy USA Azumaya, Silken Tofu?

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans with Salt	26%	4%	70%
Vitasoy USA Azumaya, Silken Tofu	45%	50%	5%

Macro Nutrients

	Boiled Black Beans with Salt	Vitasoy USA Azumaya, Silken Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	28.8% 28g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	5.2% 6.74g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	3.2% 2.33g	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	86.7% 33g	6.1% 2.33g	38g per day for Men 19-50 years
Protein	60% 33.6g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans with Salt	Vitasoy USA Azumaya, Silken Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	NA	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	141% 564μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans with Salt	Vitasoy USA Azumaya, Silken Tofu	Recommended Dietary Allowance
Calcium	10.2% 102mg	76.7% 767mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	NA	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	99% 7.95mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	NA	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	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	75.8% 530mg	NA	700mg per day for Men 19-50 years
Potassium	39.5% 1345mg	NA	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	NA	55μg per day for Men 19-50 years
Sodium	60% 898mg	1.55% 23.3mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.24mg	NA	11mg per day for Men 19-50 years
Water	6.73% 249g	28.7% 1063g	3700g per day for Men 19-50 years

Boiled Black Beans With Salt VS Vitasoy USA Azumaya, Silken Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Black Beans with Salt or Vitasoy USA Azumaya, Silken Tofu?

Lets compare vitamin content per 500 calories of Boiled Black Beans with Salt vs Vitasoy USA Azumaya, Silken Tofu:

• Both Boiled Black Beans with Salt and Vitasoy USA Azumaya, Silken Tofu have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Boiled Black Beans with Salt vs Vitasoy USA Azumaya, Silken Tofu:

• 500 calories of Boiled Black Beans with Salt have 38.6 times more Sodium than Vitasoy USA Azumaya, Silken Tofu.
• While 500 kcal of Vitasoy USA Azumaya, Silken Tofu contain 7.5 times more Calcium and 4.3 times more Water than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Vitasoy USA Azumaya, Silken Tofu contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Black Beans with Salt have 13.3 times more Carbohydrate and 14.2 times more Fiber than Vitasoy USA Azumaya, Silken Tofu.
• While 500 kcal of Vitasoy USA Azumaya, Silken Tofu contain 13.6 times more Fat, 6.6 times more Saturated Fat and 1.7 times more Protein than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Vitasoy USA Azumaya, Silken Tofu offer comparable quantities of Energy per 500 calories.
• 500 calories of Vitasoy USA Azumaya, Silken Tofu provide inadequate amounts of Carbohydrate and Fiber