Comparing Nutrients in 5 ounces Mori-nu silken tofu, lite extra firm VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	1.86% 54kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	NA	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.1% 1.4g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	0% 0g	93% 35.3g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.16mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	43% 0.56mg	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	NA	139% 557μg	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	0% 0mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Mori-nu silken tofu, lite extra firm	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	157% 1.4mg	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	14% 1.1mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	68.3% 1.57mg	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	17% 118mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu silken tofu, lite extra firm VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Mori-nu silken tofu, lite extra firm versus 5 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Mori-nu silken tofu, lite extra firm vs Royal Red Kidney Beans:

• 5 oz of Raw Royal Red Kidney Beans contain 13 times more Vitamin B1, 12 times more Vitamin B2, 19.1 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 5 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, lite extra firm as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Mori-nu silken tofu, lite extra firm vs Royal Red Kidney Beans:

• 5 ounces of Mori-nu silken tofu, lite extra firm have 7.5 times more Sodium and 7.6 times more Water than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 3 times more Calcium, 7.8 times more Copper, 11 times more Iron, 13.8 times more Magnesium, 4.9 times more Phosphorus, 23.6 times more Potassium and 10.2 times more Zinc than Mori-nu silken tofu, lite extra firm.
• 5 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Royal Red Kidney Beans contain 8.7 times more Energy, 58.3 times more Carbohydrate, more Fiber and 3.6 times more Protein than Mori-nu silken tofu, lite extra firm.
• 5 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy, Carbohydrate and Fiber