Comparing Nutrients in 500 calories Canned Red Kidney Beans with Liquids VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 820g

Canned Red Kidney Beans with Liquids have 1.3 times more energy per 100g than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). It has average energy density when compared to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	13.7% 4.37g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	88.5% 15g	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	7.44% 9.67g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	7.9% 5.74g	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	4.3% 1.64g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	105% 58.8g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	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	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	32.8% 0.43mg	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	90% 361μg	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	1.82% 1.64mg	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	0.82% 0.12mg	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	18% 179mg	91% 910mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	143% 1.3mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	52.7% 221mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	139% 3.2mg	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	108% 754mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	4.37% 65.6mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	47.7% 5.25mg	11mg per day for Men 19-50 years
Water	13% 481g	19.3% 715g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Tofu, Soft, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Lets compare vitamin content per 500 calories of Canned Red Kidney Beans with Liquids vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 500 calories of Canned Red Kidney Beans with Liquids have 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B5 and 1.5 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.4 times more Vitamin B3 and 2.5 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Red Kidney Beans with Liquids vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 500 calories of Canned Red Kidney Beans with Liquids have 1.6 times more Potassium and 24.1 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 5.1 times more Calcium, 1.4 times more Copper, 1.8 times more Manganese, 10.7 times more Selenium, 1.4 times more Zinc and 1.5 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Iron, Magnesium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have 9.5 times more Carbohydrate, 2 times more Sugars and 16.2 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 13.6 times more Fat, 5.7 times more Saturated Fat, 6.4 times more Omega 3, 29.4 times more Omega 6 and 1.8 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber