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

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Mori-nu extra firm silken tofu: 909g

Boiled Kidney Beans have 2.3 times more energy per 100g than Mori-nu extra firm silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, extra firm having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Mori-nu extra firm silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Boiled Kidney Beans	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	8.52% 2.73g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	14% 18g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	12.4% 9g	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	66.3% 25g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	61% 34g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	7.7% 0.1mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Calcium	13.8% 138mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	202% 1.8mg	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	109% 8.74mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	73.6% 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	77.6% 543mg	130% 909mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	38% 573mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	49.6% 5.45mg	11mg per day for Men 19-50 years
Water	7.12% 264g	21.6% 801g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 4.7 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, extra firm.
• While Mori-nu silken tofu, extra firm contains 1.4 times more Vitamin B2 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Mori-nu silken tofu, extra firm have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

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

• Mori-nu silken tofu, extra firm contains 2 times more Calcium, 2.1 times more Copper, 1.5 times more Magnesium, 1.7 times more Phosphorus, 145.5 times more Sodium, 1.4 times more Zinc and 3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Mori-nu silken tofu, extra firm have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 4.9 times more Carbohydrate and 27.7 times more Fiber than Mori-nu silken tofu, extra firm.
• While Mori-nu silken tofu, extra firm contains 8.8 times more Fat, 9.5 times more Saturated Fat, 7.1 times more Sugars and 2 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Mori-nu silken tofu, extra firm have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Mori-nu silken tofu, extra firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.