Comparing Nutrients in 5 ounces Vitasoy USA Organic Nasoya, Tofu Plus Firm VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Boiled Navy Beans	Recommended Dietary Allowance
Energy	3.6% 105kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	1.86% 2.42g	28.4% 37g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.72% 0.52g	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	% 0.52g	g per day for Men 19-50 years
Fiber	3% 1.13g	39% 15g	38g per day for Men 19-50 years
Protein	23.3% 13g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	15% 0.2mg	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	49.6% 198μg	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	1.4% 1.28mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	33.6% 336mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	NA	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	NA	18% 75mg	420mg per day for Men 19-50 years
Manganese	NA	32.5% 0.75mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	NA	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	NA	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.24% 120g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Organic Nasoya, Tofu Plus Firm VS Boiled Navy Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm versus 5 oz of Boiled Navy Beans 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 Boiled Navy Beans:

• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm have 6.1 times more Vitamin B2, 3.6 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Boiled Navy Beans.
• 5 ounces of Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Boiled Navy Beans:

• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm have 3.4 times more Calcium and 1.3 times more Water than Boiled Navy Beans.
• While 5 oz of Boiled Navy Beans contain 1.8 times more Iron than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Boiled Navy Beans contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm have 5.5 times more Fat than Boiled Navy Beans.
• While 5 oz of Boiled Navy Beans contain 1.9 times more Energy, 15.2 times more Carbohydrate and 13.1 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Boiled Navy Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm provide inadequate amounts of Carbohydrate