Comparing Nutrients in 500 calories Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Red Kidney Beans

Weight per 500 calories

• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate: 106g
• Red Kidney Beans: 148g

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 1.4 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - Tofu, dried-frozen (koyadofu), prepared with calcium sulfate or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.3% 32.3g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	135% 2.15g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	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	6.8% 8.83g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	3.36% 1.28g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	100% 55.8g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	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	43.8% 0.53mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.83% 0.44mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	24.5% 98μg	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	0.83% 0.74mg	7.4% 6.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	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

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Red Kidney Beans	Recommended Dietary Allowance
Calcium	227% 2270mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	129% 10.4mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	171% 3.92mg	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	73.4% 514mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	0.63% 21.3mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	105% 57.8μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	0.47% 17.4g	3700g per day for Men 19-50 years

Tofu, Dried-frozen (koyadofu), Prepared With Calcium Sulfate VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tofu, dried-frozen (koyadofu), prepared with calcium sulfate or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Red Kidney Beans:

• 500 kcal of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 6 times more Vitamin B9 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Red Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Red Kidney Beans:

• 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 18.4 times more Calcium, 1.2 times more Copper, 2.4 times more Manganese, 12.2 times more Selenium and 1.3 times more Zinc than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 94.8 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Red Kidney Beans contain similar levels of Iron, Magnesium and Phosphorus per 500 calories.
• 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 20.5 times more Fat, 20.4 times more Saturated Fat, 4.1 times more Omega 3, 47.5 times more Omega 6 and 1.7 times more Protein than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 10.3 times more Carbohydrate and 17.7 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide inadequate amounts of Carbohydrate and Fiber
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6