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

Weight per 500 calories

• Mori-nu silken tofu, lite extra firm: 1316g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 3.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Boiled California Red 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	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	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	10% 13g	69.5% 90g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	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	0% 0g	99% 37.5g	38g per day for Men 19-50 years
Protein	164% 92g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	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	33% 0.39mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	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	0% 0mg	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 silken tofu, lite extra firm	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	56.6% 566mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	130% 10.4mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	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	156% 1092mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	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	86% 1289mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	31% 3.42mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	32.3% 1196g	7.3% 270g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Mori-nu silken tofu, lite 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 silken tofu, lite extra firm vs Boiled California Red Kidney Beans:

• 500 calories of Mori-nu silken tofu, lite extra firm have 2.1 times more Calcium, 1.5 times more Copper, 2 times more Phosphorus, 79.9 times more Sodium and 4.4 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.5 times more Magnesium and 2.3 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Boiled California Red Kidney Beans contain similar levels of Iron and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mori-nu silken tofu, lite extra firm have 2.5 times more Protein than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 6.9 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber