Comparing Nutrients in 500 calories Tofu Yogurt VS Boiled California Red Kidney Beans

Weight per 500 calories

• Tofu Yogurt: 532g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 1.3 times more energy per unit of mass than Tofu yogurt, which is average in comparison to other foods. Tofu Yogurt having average energy density.

Which food has more nutrients per 500 calories - Tofu Yogurt or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tofu Yogurt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.87% 9.57g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	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	65.3% 85g	69.5% 90g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	2.8% 1.06g	99% 37.5g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.2% 10.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.98% 1.28mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	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	7.98% 32μg	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	14.8% 13.3mg	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	11% 1.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	62.8% 628mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	70.5% 5.64mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	50.7% 213mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	NA	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	29% 202mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	11% 412g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tofu Yogurt vs Boiled California Red Kidney Beans:

• Tofu yogurt has 2.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.9 times more Vitamin B6 and 9.3 times more Vitamin B9 than Tofu yogurt.
• Both Tofu yogurt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu Yogurt vs Boiled California Red Kidney Beans:

• Tofu yogurt has 2.4 times more Calcium, 14.3 times more Selenium, 11.5 times more Sodium and 1.5 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Copper, 2.1 times more Iron, 2.7 times more Phosphorus, 6.8 times more Potassium and 2.1 times more Zinc than Tofu yogurt.
• Both Tofu yogurt and Boiled California Red Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tofu yogurt has 26.4 times more Fat, 4.8 times more Omega 3 and 59.4 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 35.3 times more Fiber and 2 times more Protein than Tofu yogurt.
• Both Tofu yogurt and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Tofu yogurt as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.