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

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Mori-nu silken tofu, lite extra firm: 1316g

Boiled Kidney Beans have 3.3 times more energy per 100g than Mori-nu silken tofu, lite extra firm. It has average energy density when compared to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Boiled Kidney Beans	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	4.77% 1.53g	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	10% 13g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	7.62% 5.53g	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	0% 0g	38g per day for Men 19-50 years
Protein	61% 34g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Mori-nu silken tofu, lite extra firm	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	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	9.05% 1.45mg	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	0% 0mg	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 silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	13.8% 138mg	56.6% 566mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	189% 1.7mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	31.3% 132mg	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	156% 1092mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	22% 750mg	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	86% 1289mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	31% 3.42mg	11mg per day for Men 19-50 years
Water	7.12% 264g	32.3% 1196g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Boiled All Types Kidney Beans and Mori-nu silken tofu, lite extra firm have similar amounts of Vitamin B2 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Mori-nu silken tofu, lite 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 silken tofu, lite extra firm:

• Boiled All Types Kidney Beans have 1.3 times more Magnesium and 2.1 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While Mori-nu silken tofu, lite extra firm contains 4.1 times more Calcium, 2 times more Copper, 2 times more Phosphorus, 327.5 times more Sodium and 4.5 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Mori-nu silken tofu, lite extra firm have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 6.8 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• While Mori-nu silken tofu, lite extra firm contains 4.7 times more Fat, 4.4 times more Sugars and 2.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Mori-nu silken tofu, lite extra firm have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.