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

Weight per 500 calories

• MORI-NU silken Tofu, lite firm: 1351g
• Boiled Red Kidney Beans: 394g

Boiled 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 Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	NA	2.48% 0.42g	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% 89.8g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	1.74% 1.26g	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	76.7% 29g	38g per day for Men 19-50 years
Protein	152% 85g	61% 34g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Boiled 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	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	48.6% 486mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	NA	81.7% 1.88mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	NA	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	76.6% 1149mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	7.12% 264g	3700g per day for Men 19-50 years

MORI-NU Silken Tofu, Lite Firm VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled 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 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 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 Red Kidney Beans:

• 500 calories of MORI-NU silken Tofu, lite firm have 4.4 times more Calcium, 1.7 times more Copper, 2 times more Phosphorus, 145.9 times more Sodium and 4.7 times more Water than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.3 times more Magnesium and 1.9 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Boiled 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 firm have 5.5 times more Fat and 2.5 times more Protein than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 6 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Boiled 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