Comparing Nutrients in 500 calories MORI-NU silken Tofu, lite firm VS Canned Refried Beans, fat-free

Weight per 500 calories

• MORI-NU silken Tofu, lite firm: 1351g
• Canned Refried Beans, fat-free: 633g

Canned Refried Beans, fat-free have 2.1 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 Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	NA	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	NA	5% 0.85g	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	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	5.33% 3.86g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.86g	g per day for Men 19-50 years
Fiber	0% 0g	78.3% 29.7g	38g per day for Men 19-50 years
Protein	152% 85g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Canned Refried Beans, fat-free	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	55% 0.72mg	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	90% 361μg	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	6.33% 5.7mg	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	1.7% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.5% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	48.6% 486mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	115% 1.03mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	57.3% 241mg	420mg per day for Men 19-50 years
Manganese	NA	89.7% 2.06mg	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	100% 703mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	NA	65.6% 36μg	55μg per day for Men 19-50 years
Sodium	76.6% 1149mg	148% 2215mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	37.4% 4.1mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	13.5% 498g	3700g per day for Men 19-50 years

MORI-NU Silken Tofu, Lite Firm VS Canned Refried Beans, Fat-free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - MORI-NU silken Tofu, lite firm or Canned Refried Beans, fat-free?

Lets compare vitamin content per 500 calories of MORI-NU silken Tofu, lite firm vs Canned Refried Beans, fat-free:

• 500 calories of MORI-NU silken Tofu, lite firm have 2.8 times more Vitamin B1 and 2.8 times more Vitamin B2 than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 1.5 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• 500 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3 and Vitamin B6
• 500 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2
• Both MORI-NU silken Tofu, lite firm as well as Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free:

• 500 calories of MORI-NU silken Tofu, lite firm have 2.3 times more Calcium, 1.6 times more Copper, 1.6 times more Phosphorus and 2.5 times more Water than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 1.8 times more Magnesium, 2.6 times more Potassium and 1.9 times more Sodium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Canned Refried Beans, fat-free 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 3.8 times more Fat and 2.5 times more Protein than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 5.7 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Canned Refried Beans, fat-free offer comparable quantities of Energy per 500 calories.
• 500 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber