Comparing Nutrients in 500 calories Canned Red Kidney Beans with Liquids VS MORI-NU silken Tofu, lite firm

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• MORI-NU silken Tofu, lite firm: 1351g

Canned Red Kidney Beans with Liquids have 2.2 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has average energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	11.4% 15g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	8.4% 6.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	70% 26.5g	0% 0g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	35.5% 142μg	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	5.5% 4.94mg	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	0.82% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	18% 179mg	48.6% 486mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	182% 1.64mg	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	96% 7.7mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	93% 654mg	156% 1095mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	NA	55μg per day for Men 19-50 years
Sodium	105% 1580mg	76.6% 1149mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	40.5% 4.46mg	11mg per day for Men 19-50 years
Water	13% 481g	33.4% 1235g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or MORI-NU silken Tofu, lite firm?

Lets compare vitamin content per 500 calories of Canned Red Kidney Beans with Liquids vs MORI-NU silken Tofu, lite firm:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• 500 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Canned Red Kidney Beans Solids and Liquids as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Canned Red Kidney Beans with Liquids vs MORI-NU silken Tofu, lite firm:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.4 times more Magnesium, 1.9 times more Potassium and 1.4 times more Sodium than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 2.7 times more Calcium, 1.8 times more Copper, 1.3 times more Iron, 1.7 times more Phosphorus and 2.6 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and MORI-NU silken Tofu, lite firm contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have 6.2 times more Carbohydrate, 1.9 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 4.9 times more Fat and 2.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 500 calories.
• 500 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber