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

Weight per 500 calories

• Vitasoy USA, Nasoya Lite Firm Tofu: 926g
• Canned Refried Beans, fat-free: 633g

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

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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.7g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	NA	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	NA	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.26% 12g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	5.33% 3.86g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.86g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	78.3% 29.7g	38g per day for Men 19-50 years
Protein	137% 77g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	98% 880μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	55% 0.72mg	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	NA	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	910% 22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.33% 5.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	242% 1454IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	322% 48.3mg	1.7% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.5% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	170% 1704mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	NA	115% 1.03mg	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	185% 15mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	NA	57.3% 241mg	420mg per day for Men 19-50 years
Manganese	NA	89.7% 2.06mg	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	239% 1676mg	100% 703mg	700mg per day for Men 19-50 years
Potassium	NA	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	NA	65.6% 36μg	55μg per day for Men 19-50 years
Sodium	21% 315mg	148% 2215mg	1500mg per day for Men 19-50 years
Zinc	NA	37.4% 4.1mg	11mg per day for Men 19-50 years
Water	21.8% 806g	13.5% 498g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Vitasoy USA, Nasoya Lite Firm Tofu have more Vitamin A, more Vitamin B12, more Vitamin D and 190.9 times more Vitamin E than Canned Refried Beans, fat-free.
• 500 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

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

• 500 calories of Vitasoy USA, Nasoya Lite Firm Tofu have 7.9 times more Calcium, 1.4 times more Iron, 2.4 times more Phosphorus and 1.6 times more Water than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 7 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Vitasoy USA, Nasoya Lite Firm Tofu have 5.5 times more Fat and 2.3 times more Protein than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 7.1 times more Carbohydrate and 5.4 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Canned Refried Beans, fat-free offer comparable quantities of Energy per 500 calories.
• 500 calories of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate