Comparing Nutrients in 5 ounces Vitasoy USA Organic Nasoya, Tofu Plus Firm VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	3.6% 105kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	NA	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	1.86% 2.42g	16% 21g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	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	3% 1.13g	16% 6.1g	38g per day for Men 19-50 years
Protein	23.3% 13g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	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	NA	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	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	NA	8.15% 32.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	84.5% 2.03μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 143IU	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

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	33.6% 336mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	NA	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	23% 1.84mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	NA	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	24.5% 172mg	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	NA	11% 369mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	NA	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.24% 120g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Organic Nasoya, Tofu Plus Firm VS Canned Red Kidney Beans with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm 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 Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm have 6 times more Vitamin B2, 6.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Canned Red Kidney Beans with Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm have 8.2 times more Calcium than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 64 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Canned Red Kidney Beans with Liquids contain similar levels of Iron, Phosphorus and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm have 9.4 times more Fat and 1.8 times more Protein than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 8.7 times more Carbohydrate, 6.2 times more Sugars and 5.4 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per five ounces.
• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm provide inadequate amounts of Carbohydrate