Comparing Nutrients in 5 ounces Canned Kidney Beans VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Canned Kidney Beans	Fried Tofu	Recommended Dietary Allowance
Energy	4.1% 119kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	83.7% 14.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.3% 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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Fried Tofu	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	10.8% 0.14mg	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	12.8% 51μg	9.57% 38.3μg	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	1.9% 1.7mg	0% 0mg	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	0.19% 0.028mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Fried Tofu	Recommended Dietary Allowance
Calcium	4.8% 48mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	62.7% 0.56mg	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	20.7% 1.66mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	92% 2.1mg	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	18.2% 128mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3% 111g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Fried Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Fried Tofu:

• 5 ounces of Canned Kidney Beans have 4.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Fried Tofu.
• While 5 oz of Fried Tofu contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Fried Tofu provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin B3
• Both Canned All Types Kidney Beans as well as Fried Tofu have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Fried Tofu:

• 5 ounces of Canned Kidney Beans have 1.6 times more Potassium, 18.5 times more Sodium and 1.5 times more Water than Fried Tofu.
• While 5 oz of Fried Tofu contain 10.9 times more Calcium, 2.9 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium, 8.9 times more Manganese, 3.2 times more Phosphorus, 31.7 times more Selenium and 4.3 times more Zinc than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.6 times more Carbohydrate than Fried Tofu.
• While 5 oz of Fried Tofu contain 3.2 times more Energy, 33.6 times more Fat, 20.7 times more Saturated Fat, 16.4 times more Omega 3, 94.8 times more Omega 6, 1.5 times more Sugars and 3.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Fried Tofu offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6