Comparing Nutrients in 5 ounces Vitasoy USA, Nasoya Lite Firm Tofu VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.4% 1.84g	14.7% 19g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	1.2% 0.86g	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	% 0.86g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	21% 11.8g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	15% 135μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.3% 0.16mg	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	NA	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.4% 1.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37% 223IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.3% 7.4mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	26% 261mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	NA	25.7% 0.23mg	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	28.3% 2.27mg	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	NA	13% 54mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	36.7% 257mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	NA	14.3% 488mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	NA	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.34% 123g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Nasoya Lite Firm Tofu VS Canned Refried Beans, fat-free per 5 oz

Compare the macro and micronutrient content in 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu versus 5 oz of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu vs Canned Refried Beans, fat-free:

• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have more Vitamin A, more Vitamin B12, more Vitamin D and 130.5 times more Vitamin E than Canned Refried Beans, fat-free.
• 5 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 5 ounces for Vitasoy USA, Nasoya Lite Firm Tofu vs Canned Refried Beans, fat-free:

• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 5.4 times more Calcium and 1.6 times more Phosphorus than Canned Refried Beans, fat-free.
• While 5 oz of Canned Refried Beans, fat-free contain 10.3 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Canned Refried Beans, fat-free contain similar levels of Iron and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 1.6 times more Protein than Canned Refried Beans, fat-free.
• While 5 oz of Canned Refried Beans, fat-free contain 1.5 times more Energy, 10.4 times more Carbohydrate and 7.8 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber