Comparing Nutrients in 500 calories Canned Refried Beans, fat-free VS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu

Weight per 500 calories

• Canned Refried Beans, fat-free: 633g
• Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu: 424g

Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu has 1.5 times more energy per unit of mass than Canned Refried Beans, fat-free, which is average in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	42%	48%	10%

Macro Nutrients

	Canned Refried Beans, fat-free	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	17.2% 5.5g	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	9.13% 12g	130g per day for Men 19-50 years
Sugars	5.33% 3.86g	3.5% 2.54g	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	22.3% 8.47g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	NA	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	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.33% 5.7mg	NA	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	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Calcium	21.5% 215mg	79.7% 797mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	NA	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	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	57.3% 241mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	64% 2177mg	NA	3400mg per day for Men 19-50 years
Selenium	65.6% 36μg	NA	55μg per day for Men 19-50 years
Sodium	148% 2215mg	1.7% 25.4mg	1500mg per day for Men 19-50 years
Zinc	37.4% 4.1mg	NA	11mg per day for Men 19-50 years
Water	13.5% 498g	8.8% 326g	3700g per day for Men 19-50 years

Canned Refried Beans, Fat-free VS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu?

Lets compare vitamin content per 500 calories of Canned Refried Beans, fat-free vs Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu:

• Both Canned Refried Beans, fat-free and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Canned Refried Beans, fat-free vs Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu:

• 500 calories of Canned Refried Beans, fat-free have 1.2 times more Iron, 87.1 times more Sodium and 1.5 times more Water than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.
• While 500 kcal of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contain 3.7 times more Calcium than Canned Refried Beans, fat-free.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Refried Beans, fat-free have 7.2 times more Carbohydrate and 3.5 times more Fiber than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.
• While 500 kcal of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contain 9.4 times more Fat, 9.4 times more Saturated Fat and 1.6 times more Protein than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu offer comparable quantities of Energy per 500 calories.
• 500 calories of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu provide inadequate amounts of Carbohydrate