Comparing Nutrients in 5 ounces California Red Kidney Beans VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fried Tofu	26%	62%	12%

Macro Nutrients

	California Red Kidney Beans	Fried Tofu	Recommended Dietary Allowance
Energy	16% 468kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Fried Tofu	Recommended Dietary Allowance
Calcium	27.6% 276mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Fried Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red 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 California Red Kidney Beans vs Fried Tofu:

• 5 ounces of California Red Kidney Beans have 3.1 times more Vitamin B1, 4.4 times more Vitamin B2, 20.6 times more Vitamin B3, 5.6 times more Vitamin B5, 4 times more Vitamin B6, 14.6 times more Vitamin B9 and more Vitamin C than Fried Tofu.
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw California Red Kidney Beans as well as Fried Tofu 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 Fried Tofu:

• 5 ounces of California Red Kidney Beans have 2.8 times more Copper, 1.9 times more Iron, 2.7 times more Magnesium, 1.4 times more Phosphorus, 10.2 times more Potassium and 1.3 times more Zinc than Fried Tofu.
• While 5 oz of Fried Tofu contain 1.9 times more Calcium, 1.5 times more Manganese and 8.9 times more Selenium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.2 times more Energy, 6.7 times more Carbohydrate, 6.4 times more Fiber and 1.3 times more Protein than Fried Tofu.
• While 5 oz of Fried Tofu contain 80.7 times more Fat, 81.1 times more Saturated Fat, 16 times more Omega 3 and 186 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6