Comparing Nutrients in 500 calories Canned Kidney Beans VS Mori-nu firm silken tofu

Weight per 500 calories

• Canned Kidney Beans: 595g
• Mori-nu firm silken tofu: 807g

Canned Kidney Beans have 1.4 times more energy per 100g than Mori-nu firm silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, firm having low energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Mori-nu firm silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Canned Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	NA	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	NA	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	15% 11g	14% 10.2g	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	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	2.12% 0.81g	38g per day for Men 19-50 years
Protein	55.5% 31g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	6.82% 0.089mg	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	53.6% 214μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	20.2% 202mg	26% 258mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	182% 1.64mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	52% 218mg	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	104% 726mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	NA	55μg per day for Men 19-50 years
Sodium	117% 1762mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	12.6% 465g	19% 705g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Mori-nu Firm Silken Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Mori-nu firm silken tofu?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Mori-nu firm silken tofu:

• 500 calories of Canned Kidney Beans have 1.2 times more Vitamin B3 and 5 times more Vitamin B6 than Mori-nu firm silken tofu.
• Both Canned Kidney Beans and Mori-nu firm silken tofu provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin B6
• Both Canned All Types Kidney Beans as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Mori-nu firm silken tofu:

• 500 calories of Canned Kidney Beans have 6.1 times more Sodium than Mori-nu firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, firm contain 1.3 times more Calcium, 2 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Zinc and 1.5 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Mori-nu firm silken tofu contain similar levels of Iron and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 4.5 times more Carbohydrate and 31.7 times more Fiber than Mori-nu firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, firm contain 6.1 times more Fat, 3.9 times more Saturated Fat and 1.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Mori-nu firm silken tofu offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Mori-nu firm silken tofu provide inadequate amounts of Fiber