Comparing Nutrients in 500 calories Mori-nu silken tofu, lite extra firm VS Canned Kidney Beans

Weight per 500 calories

• Mori-nu silken tofu, lite extra firm: 1316g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 2.2 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is average in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Which food has more nutrients per 500 calories - Mori-nu silken tofu, lite extra firm or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	0% 0g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	164% 92g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	34% 0.44mg	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	53.6% 214μg	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	7.94% 7.14mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	56.6% 566mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	89.3% 0.8mg	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	130% 10.4mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 1mg	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	156% 1092mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	NA	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	86% 1289mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	31% 3.42mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	32.3% 1196g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mori-nu silken tofu, lite extra firm vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
• Both Mori-nu silken tofu, lite extra firm as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mori-nu silken tofu, lite extra firm vs Canned Kidney Beans:

• Mori-nu silken tofu, lite extra firm has 2.8 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 2 times more Phosphorus, 1.2 times more Zinc and 2.6 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Potassium and 1.4 times more Sodium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Canned All Types Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Mori-nu silken tofu, lite extra firm has 2.6 times more Fat and 3 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.6 times more Carbohydrate, 2 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Mori-nu silken tofu, lite extra firm as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.