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

Weight per 500 calories

• MORI-NU silken Tofu, lite firm: 1351g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 9.1 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is high 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 Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	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	70% 91g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	4.3% 3.1g	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	59.3% 22.6g	38g per day for Men 19-50 years
Protein	152% 85g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Red Kidney Beans	Recommended Dietary Allowance
Calcium	48.6% 486mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	NA	71.7% 1.65mg	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	86% 602mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	NA	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	76.6% 1149mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	0.47% 17.4g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Red Kidney Beans provide similar amounts of 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 Raw 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 Red Kidney Beans:

• 500 calories of MORI-NU silken Tofu, lite firm have 4 times more Calcium, 1.6 times more Copper, 1.8 times more Phosphorus, 64.5 times more Sodium and 70.8 times more Water than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.5 times more Magnesium and 2.4 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and 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 6.9 times more Fat and 2.5 times more Protein than Red Kidney Beans.
• While 500 kcal of Raw 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 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