Comparing Nutrients in 500 calories California Red Kidney Beans VS Vitasoy USA Organic Nasoya, Tofu Plus Firm

Weight per 500 calories

• California Red Kidney Beans: 152g
• Vitasoy USA Organic Nasoya, Tofu Plus Firm: 676g

California Red Kidney Beans have 4.5 times more energy per 100g than Vitasoy USA Organic Nasoya, Tofu Plus Firm. It has high energy density when compared to other foods. Vitasoy USA Organic Nasoya, Tofu Plus Firm having average energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Vitasoy USA Organic Nasoya, Tofu Plus Firm?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%

Macro Nutrients

	California Red Kidney Beans	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	6.33% 2.03g	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	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.03g	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	14.2% 5.4g	38g per day for Men 19-50 years
Protein	66% 37g	111% 62g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	NA	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	260% 3.38mg	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	403% 9.66μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 682IU	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	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Calcium	29.5% 295mg	160% 1601mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	NA	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	NA	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	117% 818mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	NA	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	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	NA	11mg per day for Men 19-50 years
Water	0.48% 18g	15.4% 571g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 8.1 times more Vitamin B2, 5.6 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.

Comparing minerals per 500 calories for California Red Kidney Beans vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• Raw California Red Kidney Beans have 1.6 times more Iron than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 5.4 times more Calcium, 1.3 times more Phosphorus and 32.1 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 7.8 times more Carbohydrate and 7 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 60.6 times more Fat, 37.2 times more Saturated Fat and 1.7 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Vitasoy USA Organic Nasoya, Tofu Plus Firm have similar amounts of Energy per 500 kcal.
• Both Raw California Red Kidney Beans as well as Vitasoy USA Organic Nasoya, Tofu Plus Firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.