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

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Mori-nu silken tofu, lite extra firm: 1316g

Boiled California Red 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.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Boiled California Red 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	0.37% 0.36g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	4.77% 1.53g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	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	99% 37.5g	0% 0g	38g per day for Men 19-50 years
Protein	65.7% 37g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	43.3% 0.52mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	9.05% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	74.6% 298μg	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	5.38% 4.84mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	26.6% 266mg	56.6% 566mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	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	150% 12mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	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	79% 552mg	156% 1092mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	NA	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	86% 1289mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	31% 3.42mg	11mg per day for Men 19-50 years
Water	7.3% 270g	32.3% 1196g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Mori-nu Silken Tofu, Lite Extra Firm Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• Both Boiled California Red Kidney Beans and Mori-nu silken tofu, lite extra firm provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled California Red Kidney Beans as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 calories of Boiled California Red Kidney Beans have 1.5 times more Magnesium and 2.3 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While 500 kcal of Mori-nu silken tofu, lite extra firm contain 2.1 times more Calcium, 1.5 times more Copper, 2 times more Phosphorus, 79.9 times more Sodium and 4.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Mori-nu silken tofu, lite extra firm contain similar levels of Iron and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 6.9 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 500 kcal of Mori-nu silken tofu, lite extra firm contain 2.5 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Mori-nu silken tofu, lite extra firm offer comparable quantities of Energy per 500 calories.
• 500 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber