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

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	7.04% 204kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.4g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	51.6% 0.82g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	36% 6.15g	0.9% 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	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	8.58% 3.26g	24% 9.07g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	97% 968mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	34% 0.31mg	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	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	72.8% 1.67mg	26.5% 0.61mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.68% 99g	2.56% 95g	3700g per day for Men 19-50 years

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

• Raw Firm Tofu Prepared with Calcium Sulfate has 1.8 times more Vitamin B2 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9 and 6 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Boiled 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 Boiled Kidney Beans:

• Raw Firm Tofu Prepared with Calcium Sulfate has 19.5 times more Calcium, 1.8 times more Copper, 1.4 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 15.8 times more Selenium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Potassium than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled All Types Kidney Beans have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Firm Tofu Prepared with Calcium Sulfate has 17.4 times more Fat, 17.3 times more Saturated Fat, 3.4 times more Omega 3, 40.2 times more Omega 6 and 2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.2 times more Carbohydrate and 2.8 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled All Types Kidney Beans have similar amounts of Energy per 5 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.