Comparing Nutrients in 500 calories California Red Kidney Beans VS Fried Tofu

Weight per 500 calories

• California Red Kidney Beans: 152g
• Fried Tofu: 185g

California Red Kidney Beans have 1.2 times more energy per 100g than Fried Tofu. It has high energy density when compared to other foods. Fried Tofu having high energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Fried Tofu?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fried Tofu	26%	62%	12%

Macro Nutrients

	California Red Kidney Beans	Fried Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	38.5% 37.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	109% 18.6g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	6.95% 5.04g	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	19% 7.22g	38g per day for Men 19-50 years
Protein	66% 37g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.21% 1.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	26.2% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	7.12% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	1.16% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	14% 0.18mg	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	12.5% 50μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Fried Tofu	Recommended Dietary Allowance
Calcium	29.5% 295mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	82% 0.74mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	120% 2.77mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	7.95% 270mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	96% 52.8μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1.98% 29.6mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.48% 18g	2.53% 94g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Fried Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Fried Tofu?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Fried Tofu:

• 500 calories of California Red Kidney Beans have 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 16.9 times more Vitamin B3, 4.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 11.9 times more Vitamin B9 than Fried Tofu.
• 500 calories of Fried Tofu have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw California Red Kidney Beans as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Fried Tofu:

• 500 calories of California Red Kidney Beans have 2.3 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium and 8.3 times more Potassium than Fried Tofu.
• While 500 kcal of Fried Tofu contain 2.3 times more Calcium, 1.8 times more Manganese and 10.9 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fried Tofu contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Fried Tofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 5.5 times more Carbohydrate and 5.2 times more Fiber than Fried Tofu.
• While 500 kcal of Fried Tofu contain 98.7 times more Fat, 99.1 times more Saturated Fat, 19.6 times more Omega 3 and 227.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fried Tofu offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6