Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Boiled Kidney Beans	Tofu Yogurt	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	7.5% 1.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	2.42% 1.76g	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	24% 9.07g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.2% 0.028mg	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	46% 184μg	2.13% 8.5μg	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	3.94% 3.54mg	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	0.28% 0.043mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tofu Yogurt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	12% 0.11mg	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	39.3% 3.15mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.97% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Tofu Yogurt:

• Boiled All Types Kidney Beans have 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, 2.4 times more Vitamin B3, 6 times more Vitamin B6, 21.7 times more Vitamin B9 and 2.4 times more Vitamin K than Tofu yogurt.
• While Tofu yogurt contains 2.1 times more Vitamin C and 10.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Tofu Yogurt:

• Boiled All Types Kidney Beans have 2.9 times more Copper, 2.1 times more Iron, 3.6 times more Phosphorus, 8.6 times more Potassium and 3.2 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 3.4 times more Calcium, 11.8 times more Selenium and 35 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tofu yogurt have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Energy, 1.5 times more Omega 3, 1.4 times more Carbohydrate, 32 times more Fiber and 2.5 times more Protein than Tofu yogurt.
• While Tofu yogurt contains 3.6 times more Fat, 8.3 times more Omega 6 and 3.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.