Comparing Nutrients in 500 calories Canned Refried Beans, fat-free VS Mori-nu silken tofu, lite extra firm

Weight per 500 calories

• Canned Refried Beans, fat-free: 633g
• Mori-nu silken tofu, lite extra firm: 1316g

Canned Refried Beans, fat-free have 2.1 times more energy per 100g than Mori-nu silken tofu, lite extra firm. It has average energy density when compared to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Discover which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Mori-nu silken tofu, lite extra firm?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Canned Refried Beans, fat-free	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	4.77% 1.53g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	NA	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	10% 13g	130g per day for Men 19-50 years
Sugars	5.33% 3.86g	7.62% 5.53g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.86g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.7g	0% 0g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	9.05% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	0% 0mg	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	90% 361μg	NA	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	6.33% 5.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	21.5% 215mg	56.6% 566mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	189% 1.7mg	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	128% 10.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	57.3% 241mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	NA	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	100% 703mg	156% 1092mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	65.6% 36μg	NA	55μg per day for Men 19-50 years
Sodium	148% 2215mg	86% 1289mg	1500mg per day for Men 19-50 years
Zinc	37.4% 4.1mg	31% 3.42mg	11mg per day for Men 19-50 years
Water	13.5% 498g	32.3% 1196g	3700g per day for Men 19-50 years

Canned Refried Beans, Fat-free VS Mori-nu Silken Tofu, Lite Extra Firm Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Mori-nu silken tofu, lite extra firm?

Lets compare vitamin content per 500 calories of Canned Refried Beans, fat-free vs Mori-nu silken tofu, lite extra firm:

• 500 calories of Canned Refried Beans, fat-free have 1.6 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• While 500 kcal of Mori-nu silken tofu, lite extra firm contain 2.1 times more Vitamin B1 and 2.8 times more Vitamin B2 than Canned Refried Beans, fat-free.
• 500 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2
• 500 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Canned Refried Beans, fat-free as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Canned Refried Beans, fat-free vs Mori-nu silken tofu, lite extra firm:

• 500 calories of Canned Refried Beans, fat-free have 1.8 times more Magnesium, 2.9 times more Potassium, 1.7 times more Sodium and 1.2 times more Zinc than Mori-nu silken tofu, lite extra firm.
• While 500 kcal of Mori-nu silken tofu, lite extra firm contain 2.6 times more Calcium, 1.6 times more Copper, 1.6 times more Phosphorus and 2.4 times more Water than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Mori-nu silken tofu, lite extra firm contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Refried Beans, fat-free have 6.5 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 500 kcal of Mori-nu silken tofu, lite extra firm contain 2.7 times more Protein than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Mori-nu silken tofu, lite extra firm offer comparable quantities of Energy per 500 calories.
• 500 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber