Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Mori-nu soft silken tofu

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Mori-nu soft silken tofu: 909g

Boiled Red Kidney Beans have 2.3 times more energy per 100g than Mori-nu soft silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Boiled Red Kidney Beans	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	10% 3.25g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	16.4% 12g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	61% 34g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Mori-nu soft silken tofu	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	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	17% 2.73mg	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	7.7% 0.1mg	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 soft silken tofu	Recommended Dietary Allowance
Calcium	11% 110mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	209% 1.9mg	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	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	62.8% 264mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	48% 1636mg	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	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	7.12% 264g	22% 809g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Mori-nu Soft Silken Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Mori-nu soft silken tofu?

Lets compare vitamin content per 500 calories of Boiled Red Kidney Beans vs Mori-nu soft silken tofu:

• 500 calories of Boiled Red Kidney Beans have 4.7 times more Vitamin B6 than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 1.4 times more Vitamin B1 and 1.6 times more Vitamin B2 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Mori-nu soft silken tofu provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6
• Both Boiled Red Kidney Beans as well as Mori-nu silken tofu, soft 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 soft silken tofu:

• 500 calories of Boiled Red Kidney Beans have 1.6 times more Iron than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 2.6 times more Calcium, 2 times more Copper, 1.5 times more Magnesium and 3.1 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Mori-nu soft silken tofu contain similar levels of Phosphorus, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 3.4 times more Carbohydrate and 32 times more Fiber than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 12.5 times more Fat, 11.4 times more Saturated Fat, 9.5 times more Sugars and 1.3 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Mori-nu soft silken tofu offer comparable quantities of Energy per 500 calories.
• 500 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber