Comparing Nutrients in 500 calories Mori-nu extra firm silken tofu VS Boiled California Red Kidney Beans

Weight per 500 calories

• Mori-nu extra firm silken tofu: 909g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 2.3 times more energy per unit of mass than Mori-nu silken tofu, extra firm, which is average in comparison to other foods. Mori-nu extra firm silken tofu having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Mori-nu extra firm silken tofu	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	8.52% 2.73g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	69.5% 90g	130g per day for Men 19-50 years
Sugars	12.4% 9g	NA	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	2.4% 0.91g	99% 37.5g	38g per day for Men 19-50 years
Protein	120% 67.3g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	32.3% 0.42mg	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	NA	74.6% 298μg	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	0% 0mg	5.38% 4.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu extra firm silken tofu	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 282mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	129% 1.17mg	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	135% 11mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	NA	55.8% 1.3mg	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	130% 909mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	38% 573mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	21.6% 801g	7.3% 270g	3700g per day for Men 19-50 years

Mori-nu Extra Firm Silken Tofu VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Mori-nu extra firm silken tofu have 1.4 times more Vitamin B1 and 1.2 times more Vitamin B2 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 4.2 times more Vitamin B6 than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin B6
• Both Mori-nu silken tofu, extra firm as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Mori-nu extra firm silken tofu vs Boiled California Red Kidney Beans:

• 500 calories of Mori-nu extra firm silken tofu have 1.6 times more Copper, 1.3 times more Magnesium, 1.6 times more Phosphorus, 35.5 times more Sodium, 1.6 times more Zinc and 3 times more Water than Boiled California Red Kidney Beans.
• Both Mori-nu extra firm silken tofu and Boiled California Red Kidney Beans contain similar levels of Calcium, Iron and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mori-nu extra firm silken tofu have 47.6 times more Fat and 1.8 times more Protein than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 5 times more Carbohydrate and 41.3 times more Fiber than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Mori-nu extra firm silken tofu provide inadequate amounts of Fiber