Comparing Nutrients in 5 ounces Tofu Yogurt VS Canned Baked Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Tofu Yogurt	Canned Baked Beans	Recommended Dietary Allowance
Energy	4.6% 133kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	22.3% 29g	130g per day for Men 19-50 years
Sugars	2.42% 1.76g	15.2% 11g	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	0.75% 0.28g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	14% 0.18mg	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	2.13% 8.5μg	8.5% 34μg	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	3.94% 3.54mg	4.9% 4.4mg	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	2.93% 0.44mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Canned Baked Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	32.4% 0.29mg	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	18.8% 1.5mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	7.7% 54mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.97% 110g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Canned Baked Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Tofu Yogurt versus 5 oz of Canned Baked Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tofu Yogurt vs Canned Baked Beans:

• 5 ounces of Tofu Yogurt have 2.1 times more Vitamin E and 4.4 times more Vitamin K than Canned Baked Beans.
• While 5 oz of Canned Baked Beans no Salt contain 2.5 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 6.5 times more Vitamin B6 and 4 times more Vitamin B9 than Tofu yogurt.
• Both Tofu Yogurt and Canned Baked Beans provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 5 ounces of Canned Baked Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Tofu yogurt as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tofu Yogurt vs Canned Baked Beans:

• 5 ounces of Tofu Yogurt have 2.4 times more Calcium, 3.7 times more Iron, 1.3 times more Magnesium, 2.9 times more Selenium and 35 times more Sodium than Canned Baked Beans.
• While 5 oz of Canned Baked Beans no Salt contain 2.7 times more Copper, 2.7 times more Phosphorus, 6.3 times more Potassium and 4.5 times more Zinc than Tofu yogurt.
• 5 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tofu Yogurt have 1.5 times more Omega 3 and 9.7 times more Omega 6 than Canned Baked Beans.
• While 5 oz of Canned Baked Beans no Salt contain 1.3 times more Carbohydrate, 6.3 times more Sugars, 27.5 times more Fiber and 1.4 times more Protein than Tofu yogurt.
• Both Tofu Yogurt and Canned Baked Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Tofu Yogurt provide inadequate amounts of Fiber
• 5 ounces of Canned Baked Beans provide inadequate amounts of Omega 6