Comparing Nutrients in 500 calories California Red Kidney Beans VS Mori-nu soft silken tofu

Weight per 500 calories

• California Red Kidney Beans: 152g
• Mori-nu soft silken tofu: 909g

California Red Kidney Beans have 6 times more energy per 100g than Mori-nu soft silken tofu. It has high energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	California Red Kidney Beans	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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% 37.7g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	66% 37g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Mori-nu soft 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	66.8% 0.8mg	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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

	California Red Kidney Beans	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	29.5% 295mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	209% 1.9mg	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	177% 14mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	62.8% 264mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	48% 1636mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.48% 18g	22% 809g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Mori-nu Soft Silken Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Mori-nu soft silken tofu?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Mori-nu soft silken tofu:

• 500 calories of California Red Kidney Beans have 6 times more Vitamin B6 than Mori-nu soft silken tofu.
• Both California Red Kidney Beans and Mori-nu soft silken tofu provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6
• Both Raw California Red Kidney Beans as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Mori-nu soft silken tofu:

• 500 calories of California Red Kidney Beans have 1.9 times more Iron and 1.4 times more Potassium than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 45.4 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mori-nu soft silken tofu contain similar levels of Calcium, Copper, Magnesium, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 3.4 times more Carbohydrate and 41.5 times more Fiber than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 64.8 times more Fat and 59.5 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Mori-nu soft silken tofu offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber