Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Boiled California Red Kidney Beans	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	6.06% 176kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	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	1.4% 1.84g	130g per day for Men 19-50 years
Sugars	NA	0.39% 0.28g	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	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	37% 223IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49.3% 7.4mg	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	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	9.36% 94mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	NA	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	NA	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	NA	11mg per day for Men 19-50 years
Water	2.56% 95g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Vitasoy USA, Nasoya Lite Firm Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu 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 Vitasoy USA, Nasoya Lite Firm Tofu:

• 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain more Vitamin A, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 5 ounces of Boiled California Red Kidney Beans have 1.9 times more Iron than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 2.8 times more Calcium, 1.3 times more Phosphorus, 8.5 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.3 times more Energy, 17.2 times more Carbohydrate and 15.5 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Boiled California Red Kidney Beans and Vitasoy USA, Nasoya Lite Firm Tofu offer comparable quantities of Protein per five ounces.
• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber