Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	5.54% 161kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	1.8% 2.34g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	1.94% 1.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	5.22% 2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12.7% 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	11.4% 45.6μg	4.47% 18μg	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	1.76% 1.6mg	0% 0mg	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	0.26% 0.04mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	44% 0.4mg	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	31% 2.5mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	57.5% 1.32mg	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	30% 210mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Tofu, extra firm, prepared with nigari per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Tofu, extra firm, prepared with nigari:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.5 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 6.5 times more Vitamin B5 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Tofu, extra firm, prepared with nigari:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2 times more Potassium and 64 times more Sodium than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 9.7 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 2.3 times more Manganese, 11.8 times more Selenium and 1.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tofu, extra firm, prepared with nigari contain similar levels of Magnesium, Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 12.6 times more Carbohydrate, 2.6 times more Sugars and 4.3 times more Fiber than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 14.6 times more Fat, 7.4 times more Saturated Fat, 5.1 times more Omega 3, 28.7 times more Omega 6 and 1.9 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tofu, extra firm, prepared with nigari offer comparable quantities of Energy per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 7 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate