Comparing Nutrients in 5 ounces Mori-nu silken tofu, lite extra firm VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	1.86% 54kcal	3.86% 112kcal	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	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	1.2% 0.86g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	0% 0g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Canned Refried Beans, fat-free	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	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.16mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12.3% 0.16mg	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	20% 80.8μg	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	0% 0mg	1.4% 1.28mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	25.7% 0.23mg	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	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	14.3% 488mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu silken tofu, lite extra firm VS Canned Refried Beans, fat-free per 5 oz

Compare the macro and micronutrient content in 5 oz of Mori-nu silken tofu, lite extra firm versus 5 oz of Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free:

• 5 oz of Canned Refried Beans, fat-free contain 3.3 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Canned Refried Beans, fat-free provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Mori-nu silken tofu, lite extra firm as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Mori-nu silken tofu, lite extra firm vs Canned Refried Beans, fat-free:

• 5 ounces of Mori-nu silken tofu, lite extra firm have 1.3 times more Calcium than Canned Refried Beans, fat-free.
• While 5 oz of Canned Refried Beans, fat-free contain 1.3 times more Copper, 2.1 times more Iron, 3.8 times more Magnesium, 1.3 times more Phosphorus, 6 times more Potassium, 3.6 times more Sodium and 2.5 times more Zinc than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Canned Refried Beans, fat-free contain similar levels of Water per five ounces.
• 5 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mori-nu silken tofu, lite extra firm have 1.3 times more Protein than Canned Refried Beans, fat-free.
• While 5 oz of Canned Refried Beans, fat-free contain 2.1 times more Energy, 13.5 times more Carbohydrate and more Fiber 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