Comparing Nutrients in 5 ounces California Red Kidney Beans VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	California Red Kidney Beans	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	16% 468kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	7.7% 7.46g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	1.3% 1.67g	130g per day for Men 19-50 years
Sugars	NA	1.4% 1g	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	93% 35.3g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	2.14% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	9.05% 0.12mg	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	140% 558μg	3.2% 12.8μg	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	7.1% 6.38mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	27.6% 276mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	31.5% 0.28mg	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	166% 13.3mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	41% 0.94mg	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	82% 574mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.15% 117g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of California Red Kidney Beans have 11 times more Vitamin B1, 4.6 times more Vitamin B2, 8.5 times more Vitamin B3, 4.8 times more Vitamin B6, 43.8 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• Both California Red Kidney Beans and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw California Red Kidney Beans as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 5.5 times more Copper, 4.6 times more Iron, 4.6 times more Magnesium, 1.5 times more Manganese, 3.6 times more Phosphorus, 11.5 times more Potassium and 2.4 times more Zinc than Tofu, extra firm, prepared with nigari.
• While 5 oz of Tofu, extra firm, prepared with nigari contain 1.4 times more Calcium, 4.1 times more Selenium and 7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 4 times more Energy, 50.7 times more Carbohydrate, 24.9 times more Fiber and 2.4 times more Protein than Tofu, extra firm, prepared with nigari.
• While 5 oz of Tofu, extra firm, prepared with nigari contain 21 times more Fat, 25.5 times more Saturated Fat, 3.1 times more Omega 3 and 44.2 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate