Comparing Nutrients in 5 ounces Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.8% 111kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	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	3.36% 1.28g	34.7% 13g	38g per day for Men 19-50 years
Protein	23% 13g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Boiled California 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	7.1% 0.085mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	11.3% 0.15mg	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	6.73% 27μg	26.2% 105μg	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	0.31% 0.28mg	1.9% 1.7mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	28.5% 285mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	45.5% 0.41mg	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	28.5% 2.3mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	19.6% 0.45mg	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	24.5% 172mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Boiled California Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Boiled California Red Kidney Beans:

• 5 oz of Boiled California Red Kidney Beans contain 2.2 times more Vitamin B1, 5.3 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.9 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Boiled California Red Kidney Beans:

• 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 3 times more Calcium, 2 times more Manganese, 8.3 times more Selenium and 1.2 times more Water than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium and 2.8 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Boiled California Red Kidney Beans contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 46.3 times more Fat, 56.6 times more Saturated Fat, 5.2 times more Omega 3 and 73.5 times more Omega 6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.6 times more Energy, 7.9 times more Carbohydrate and 10.3 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Boiled California Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6