Comparing Nutrients in 5 ounces Canned Black Beans low Salt VS Vitasoy USA Azumaya, Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Black Beans low Salt	26%	3%	71%
Vitasoy USA Azumaya, Firm Tofu	45%	47%	8%

Macro Nutrients

	Canned Black Beans low Salt	Vitasoy USA Azumaya, Firm Tofu	Recommended Dietary Allowance
Energy	4.45% 129kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.096g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	1.66% 2.15g	130g per day for Men 19-50 years
Sugars	0.45% 0.33g	0.78% 0.57g	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	25.7% 9.8g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	15.3% 8.55g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Black Beans low Salt	Vitasoy USA Azumaya, Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	NA	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	21.6% 86.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.86% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Beans low Salt	Vitasoy USA Azumaya, Firm Tofu	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	NA	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	33.7% 2.7mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	NA	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	NA	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	22% 153mg	NA	700mg per day for Men 19-50 years
Potassium	13% 437mg	NA	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	13% 196mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	NA	11mg per day for Men 19-50 years
Water	2.9% 107g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Black Beans low Salt VS Vitasoy USA Azumaya, Firm Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Black Beans low Salt versus 5 oz of Vitasoy USA Azumaya, Firm Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Black Beans low Salt vs Vitasoy USA Azumaya, Firm Tofu:

• Both Canned Black Beans low Salt and Vitasoy USA Azumaya, Firm Tofu have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Canned Black Beans low Salt vs Vitasoy USA Azumaya, Firm Tofu:

• 5 ounces of Canned Black Beans low Salt have 1.5 times more Iron and 6 times more Sodium than Vitasoy USA Azumaya, Firm Tofu.
• While 5 oz of Vitasoy USA Azumaya, Firm Tofu contain 5.1 times more Calcium than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and Vitasoy USA Azumaya, Firm Tofu contain similar levels of Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Black Beans low Salt have 10.9 times more Carbohydrate and 11.5 times more Fiber than Vitasoy USA Azumaya, Firm Tofu.
• While 5 oz of Vitasoy USA Azumaya, Firm Tofu contain 14.5 times more Fat and 1.5 times more Protein than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and Vitasoy USA Azumaya, Firm Tofu offer comparable quantities of Energy per five ounces.
• 5 ounces of Vitasoy USA Azumaya, Firm Tofu provide inadequate amounts of Carbohydrate and Fiber