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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	5.54% 161kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	8.96% 2.87g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	82.7% 1.32g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	58% 9.86g	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	6.7% 8.7g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	NA	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	1.47% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.95% 0.077mg	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	11% 43.7μg	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	0.66% 0.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	68.5% 685mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	72.3% 0.65mg	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	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	91% 2.1mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Hard Tofu, 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 Hard Tofu, 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 Hard Tofu, prepared with nigari:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.5 times more Vitamin B1, 3.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 1.3 times more Vitamin B3 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Potassium and 128 times more Sodium than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 11.9 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus, 15.3 times more Selenium and 2.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.4 times more Carbohydrate and 7.2 times more Fiber than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 1.8 times more Energy, 27.8 times more Fat, 11.6 times more Saturated Fat, 13.1 times more Omega 3, 59.9 times more Omega 6 and 2.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 7 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber