Comparing Nutrients in 500 calories Canned Kidney Beans VS Yuba, Dry tofu skin

Weight per 500 calories

• Canned Kidney Beans: 595g
• Yuba, Dry tofu skin: 94g

Dry soy beancurd sheets have 6.3 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Yuba, Dry tofu skin?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Canned Kidney Beans	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	76.7% 1.23g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	5.22% 6.8g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	7.45% 2.83g	38g per day for Men 19-50 years
Protein	55.5% 31g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	NA	0.1% 0.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	8.25% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	117% 35μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	8.96% 36μg	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	7.94% 7.14mg	0% 0mg	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	0.79% 0.12mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	43.2% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	20.2% 202mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	343% 3.1mg	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	87% 6.96mg	98% 7.83mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	49.4% 208mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	76.5% 536mg	81% 566mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	23.3% 792mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	12% 6.6μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	42% 4.62mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.18% 6.5g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Yuba, Dry Tofu Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Yuba, Dry tofu skin?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Yuba, Dry tofu skin:

• 500 calories of Canned Kidney Beans have 2.1 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 6 times more Vitamin B9 than Yuba, Dry tofu skin.
• While 500 kcal of Dry soy beancurd sheets contain 19 times more Vitamin E and 2.1 times more Vitamin K than Canned All Types Kidney Beans.
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin E
• 500 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Dry soy beancurd sheets have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Yuba, Dry tofu skin:

• 500 calories of Canned Kidney Beans have 1.8 times more Potassium, 155.6 times more Sodium and 71.4 times more Water than Yuba, Dry tofu skin.
• While 500 kcal of Dry soy beancurd sheets contain 3.8 times more Copper, 1.3 times more Magnesium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Yuba, Dry tofu skin contain similar levels of Calcium, Iron and Phosphorus per 500 calories.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 12.7 times more Carbohydrate and 9 times more Fiber than Yuba, Dry tofu skin.
• While 500 kcal of Dry soy beancurd sheets contain 8.5 times more Fat, 5.6 times more Saturated Fat, 2.5 times more Omega 3, 17.6 times more Omega 6 and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Yuba, Dry tofu skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber