Comparing Nutrients in 500 calories MORI-NU silken Tofu, lite firm VS Boiled California Red Kidney Beans

Weight per 500 calories

• MORI-NU silken Tofu, lite firm: 1351g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 3.4 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is average in comparison to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 500 calories - MORI-NU silken Tofu, lite firm or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	MORI-NU silken Tofu, lite 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	11% 11g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	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	11.4% 15g	69.5% 90g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	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	152% 85g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite 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	45% 0.54mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	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 firm	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	48.6% 486mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	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	127% 10mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	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% 1095mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	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	76.6% 1149mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	7.3% 270g	3700g per day for Men 19-50 years

MORI-NU Silken Tofu, Lite 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 firm or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of MORI-NU silken Tofu, lite firm vs Boiled California Red Kidney Beans:

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

• 500 calories of MORI-NU silken Tofu, lite firm have 1.8 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus, 71.2 times more Sodium, 1.3 times more Zinc and 4.6 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.4 times more Magnesium and 2 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Boiled California Red Kidney Beans contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of MORI-NU silken Tofu, lite firm have 29.8 times more Fat and 2.3 times more Protein than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 6.1 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber