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

Weight per 500 calories

• Mori-nu silken tofu, lite extra firm: 1316g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 8.7 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is high 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 California Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	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	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	NA	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	69.7% 91g	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% 37.7g	38g per day for Men 19-50 years
Protein	164% 92g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	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	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	56.6% 566mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	NA	66% 1.5mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	86% 1289mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	31% 3.42mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	32.3% 1196g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 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 as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

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

• Mori-nu silken tofu, lite extra firm has 1.9 times more Calcium, 1.8 times more Phosphorus, 77.4 times more Sodium and 67.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Iron, 1.8 times more Magnesium and 3 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Raw California Red Kidney Beans have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Mori-nu silken tofu, lite extra firm has 24.3 times more Fat and 2.5 times more Protein than Raw California Red Kidney Beans.
• While Raw 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 Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Mori-nu silken tofu, lite extra firm as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.