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

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Hard Tofu, prepared with nigari	California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.1% 206kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	59% 0.95g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.05g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.8% 6.22g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	NA	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	2.24% 0.85g	93% 35.3g	38g per day for Men 19-50 years
Protein	32% 18g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.05% 0.052mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	43.3% 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	7.8% 31μg	140% 558μg	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	0.47% 0.43mg	7.1% 6.38mg	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	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

	Hard Tofu, prepared with nigari	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	49% 489mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.46mg	173% 1.56mg	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	48.7% 3.9mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	61.6% 1.4mg	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	46.8% 327mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.35mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	2.72% 101g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Raw California Red Kidney Beans contain 12.6 times more Vitamin B1, 2.8 times more Vitamin B2, 3.2 times more Vitamin B3, 21.1 times more Vitamin B5, 10.2 times more Vitamin B6, 17.9 times more Vitamin B9 and 15 times more Vitamin C than Hard Tofu, prepared with nigari.
• 5 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Hard Tofu, prepared with nigari as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Hard Tofu, prepared with nigari have 1.8 times more Calcium and 5.3 times more Selenium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 3.4 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 1.8 times more Phosphorus, 10.2 times more Potassium and 1.5 times more Zinc than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and California Red Kidney Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hard Tofu, prepared with nigari have 40 times more Fat, 40.1 times more Saturated Fat, 7.9 times more Omega 3 and 92.1 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.3 times more Energy, 13.6 times more Carbohydrate, 41.5 times more Fiber and 1.9 times more Protein than Hard Tofu, prepared with nigari.
• 5 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6