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

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Hard Tofu, prepared with nigari	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	7.1% 206kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	59% 0.95g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.05g	0.69% 0.12g	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	16% 21g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	% 2.62g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	16% 6.1g	38g per day for Men 19-50 years
Protein	32% 18g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.05% 0.052mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	49% 489mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.46mg	23% 0.21mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	18% 0.41mg	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	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.35mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.72% 101g	3% 111g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Hard Tofu, prepared with nigari versus 5 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids:

• 5 ounces of Hard Tofu, prepared with nigari have 1.3 times more Vitamin B3 than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 2.5 times more Vitamin B1, 3.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Hard Tofu, prepared with nigari as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Hard Tofu, prepared with nigari have 11.9 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus, 15.3 times more Selenium and 2.7 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 1.8 times more Potassium and 128 times more Sodium than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hard Tofu, prepared with nigari have 1.8 times more Energy, 27.8 times more Fat, 11.6 times more Saturated Fat, 13.1 times more Omega 3, 59.9 times more Omega 6 and 2.4 times more Protein than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 3.4 times more Carbohydrate and 7.2 times more Fiber than Hard Tofu, prepared with nigari.
• 5 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6