Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Tofu Yogurt

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Tofu Yogurt: 532g

Boiled Red Kidney Beans have 1.4 times more energy per 100g than Tofu Yogurt. It has average energy density when compared to other foods. Tofu yogurt having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Tofu Yogurt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Boiled Red Kidney Beans	Tofu Yogurt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	28% 4.8g	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	65.3% 85g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	9.1% 6.6g	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	2.8% 1.06g	38g per day for Men 19-50 years
Protein	61% 34g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.2% 10.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	7.98% 1.28mg	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	8.2% 0.11mg	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	7.98% 32μg	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	14.8% 13.3mg	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	0.79% 0.12mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Tofu Yogurt	Recommended Dietary Allowance
Calcium	11% 110mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	44.3% 0.4mg	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	70.5% 5.64mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	50.7% 213mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	7.12% 264g	11% 412g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Tofu Yogurt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Tofu Yogurt?

Lets compare vitamin content per 500 calories of Boiled Red Kidney Beans vs Tofu Yogurt:

• 500 calories of Boiled Red Kidney Beans have 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 4.4 times more Vitamin B6, 16 times more Vitamin B9 and 1.8 times more Vitamin K than Tofu Yogurt.
• While 500 kcal of Tofu yogurt contain 2.8 times more Vitamin C and 14 times more Vitamin E than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 500 calories of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled Red Kidney Beans as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Red Kidney Beans vs Tofu Yogurt:

• 500 calories of Boiled Red Kidney Beans have 2.4 times more Copper, 2.1 times more Iron, 2.8 times more Phosphorus, 6.3 times more Potassium and 2.6 times more Zinc than Tofu Yogurt.
• While 500 kcal of Tofu yogurt contain 5.7 times more Calcium, 14.6 times more Selenium, 23.6 times more Sodium and 1.6 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Tofu Yogurt contain similar levels of Magnesium per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 27.4 times more Fiber and 1.8 times more Protein than Tofu Yogurt.
• While 500 kcal of Tofu yogurt contain 11.4 times more Omega 6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Tofu Yogurt offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Tofu Yogurt provide inadequate amounts of Fiber