Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Boiled California Red Kidney Beans	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	6.06% 176kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	59% 0.95g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	41.4% 7.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	4.8% 6.22g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	23% 13g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	1.05% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.25% 0.055mg	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	26.2% 105μg	7.8% 31μg	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	0.47% 0.43mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	9.36% 94mg	49% 489mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	51.7% 0.46mg	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	53% 4.22mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	65% 1.5mg	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	27.7% 194mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.72% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Hard Tofu, prepared with nigari per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Hard Tofu, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Hard Tofu, prepared with nigari:

• 5 ounces of Boiled California Red Kidney Beans have 3.1 times more Vitamin B1, 5.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.4 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• Both Boiled California Red Kidney Beans and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Hard Tofu, prepared with nigari:

• 5 ounces of Boiled California Red Kidney Beans have 2.9 times more Potassium than Hard Tofu, prepared with nigari.
• While 5 oz of Hard Tofu, prepared with nigari contain 5.2 times more Calcium, 3.3 times more Manganese, 1.7 times more Phosphorus, 14 times more Selenium and 1.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Hard Tofu, prepared with nigari contain similar levels of Copper, Iron and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5.1 times more Carbohydrate and 15.5 times more Fiber than Hard Tofu, prepared with nigari.
• While 5 oz of Hard Tofu, prepared with nigari contain 111 times more Fat, 103.2 times more Saturated Fat, 20.8 times more Omega 3, 248.6 times more Omega 6 and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Hard Tofu, prepared with nigari offer comparable quantities of Energy per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber