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

Weight per 500 calories

• Tofu Yogurt: 532g
• Boiled Royal Red Kidney Beans: 407g

Boiled Royal 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.

Discover which food has more nutrients per 500 calories - Tofu Yogurt or Boiled Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Tofu Yogurt	Boiled Royal 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	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.3% 0.098g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	0.86% 0.15g	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	68.3% 89g	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% 38g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Boiled Royal 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	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.98% 1.28mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	32.5% 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	75.2% 301μg	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	5.42% 4.88mg	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 Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	62.8% 628mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	118% 1.07mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	50.7% 213mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	NA	45% 1.04mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	45% 1537mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	8.87% 4.88μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.36% 20.3mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	33.3% 3.66mg	11mg per day for Men 19-50 years
Water	11% 412g	7.36% 272g	3700g per day for Men 19-50 years

Tofu Yogurt VS Boiled Royal Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tofu Yogurt or Boiled Royal Red Kidney Beans?

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

• 500 calories of Tofu Yogurt have 2.7 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 500 kcal of Boiled Royal Red Kidney Beans contain 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 4 times more Vitamin B6 and 9.4 times more Vitamin B9 than Tofu yogurt.
• Both Tofu Yogurt and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 500 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Tofu yogurt as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tofu Yogurt have 3.5 times more Calcium, 1.2 times more Magnesium, 14.2 times more Selenium, 9.2 times more Sodium and 1.5 times more Water than Boiled Royal Red Kidney Beans.
• While 500 kcal of Boiled Royal Red Kidney Beans contain 2.7 times more Copper, 2 times more Iron, 2.9 times more Phosphorus, 6.1 times more Potassium and 2.2 times more Zinc than Tofu yogurt.
• 500 calories of Tofu Yogurt lack sufficient amounts of Potassium
• 500 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tofu Yogurt have 2.7 times more Omega 3 and 32.7 times more Omega 6 than Boiled Royal Red Kidney Beans.
• While 500 kcal of Boiled Royal Red Kidney Beans contain 35.5 times more Fiber and 2.1 times more Protein than Tofu yogurt.
• Both Tofu Yogurt and Boiled Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tofu Yogurt provide inadequate amounts of Fiber
• 500 calories of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6