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

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• MORI-NU silken Tofu, lite firm: 1351g

Boiled Red Kidney Beans have 3.4 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 - Boiled Red Kidney Beans or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Boiled Red Kidney Beans	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	2.03% 1.97g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	NA	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	11.4% 15g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	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	76.7% 29g	0% 0g	38g per day for Men 19-50 years
Protein	61% 34g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	52.5% 0.63mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	11% 110mg	48.6% 486mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	145% 11.6mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	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	80% 559mg	156% 1095mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	NA	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	76.6% 1149mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	40.5% 4.46mg	11mg per day for Men 19-50 years
Water	7.12% 264g	33.4% 1235g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Red Kidney Beans have 1.5 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• Both Boiled Red Kidney Beans and MORI-NU silken Tofu, lite firm provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs MORI-NU silken Tofu, lite firm:

• 500 calories of Boiled Red Kidney Beans have 1.3 times more Magnesium and 1.9 times more Potassium than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 4.4 times more Calcium, 1.7 times more Copper, 2 times more Phosphorus, 145.9 times more Sodium and 4.7 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and MORI-NU silken Tofu, lite firm contain similar levels of Iron and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 6 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 5.5 times more Fat and 2.5 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans 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