Comparing Nutrients in 500 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Boiled California Red Kidney Beans

Weight per 500 calories

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 641g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 1.6 times more energy per unit of mass than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), which is average in comparison to other foods. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) having average energy density.

Discover which food has more nutrients per 500 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 26.7g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	55.4% 9.4g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	69.5% 90g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	NA	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	15% 5.77g	99% 37.5g	38g per day for Men 19-50 years
Protein	103% 58g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Boiled California 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	32% 0.38mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	32.3% 0.42mg	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	30.4% 122μg	74.6% 298μg	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	1.42% 1.3mg	5.38% 4.84mg	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	0.43% 0.064mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	129% 1288mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	129% 1.17mg	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	129% 10.3mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	56.5% 237mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	55.8% 1.3mg	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	111% 776mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	28% 949mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	48.4% 5.32mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	14.4% 532g	7.3% 270g	3700g per day for Men 19-50 years

Tofu, Firm, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Boiled California Red Kidney Beans:

• 500 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 1.6 times more Vitamin B2 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1, 3.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.4 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Boiled California 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, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Boiled California Red Kidney Beans:

• 500 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 4.8 times more Calcium, 1.2 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, 13.1 times more Selenium, 1.5 times more Zinc and 2 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.8 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Boiled California Red Kidney Beans contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 73.7 times more Fat, 90 times more Saturated Fat, 8.3 times more Omega 3, 116.8 times more Omega 6 and 1.6 times more Protein than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 4.9 times more Carbohydrate and 6.5 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6