Comparing Nutrients in 5 ounces Raw Firm Tofu Prepared with Calcium Sulfate VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Canned Kidney Beans	Recommended Dietary Allowance
Energy	7.04% 204kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.4g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	51.6% 0.82g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	36% 6.15g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.03% 3.94g	16% 20.6g	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	8.58% 3.26g	16% 6.1g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.07% 0.1mg	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	10.3% 41μg	12.8% 51μg	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	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

	Raw Firm Tofu Prepared with Calcium Sulfate	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	97% 968mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	21.3% 0.19mg	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	47% 3.77mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	72.8% 1.67mg	10.4% 0.24mg	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	38.5% 269mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	2.68% 99g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raw Firm Tofu Prepared with Calcium Sulfate vs Canned Kidney Beans:

• Raw Firm Tofu Prepared with Calcium Sulfate has 1.4 times more Vitamin B1, 2 times more Vitamin B2 and 1.2 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Canned All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Firm Tofu Prepared with Calcium Sulfate vs Canned Kidney Beans:

• Raw Firm Tofu Prepared with Calcium Sulfate has 20.1 times more Calcium, 2.8 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 7 times more Manganese, 2.1 times more Phosphorus, 19.3 times more Selenium and 3.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 21.1 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Canned All Types Kidney Beans have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Firm Tofu Prepared with Calcium Sulfate has 1.7 times more Energy, 14.5 times more Fat, 8.9 times more Saturated Fat, 7.1 times more Omega 3, 40.9 times more Omega 6 and 3.3 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.2 times more Carbohydrate and 1.9 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.