Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Mori-nu firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Boiled Red Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	8.7% 252kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	3.66% 4.76g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	3.48% 2.52g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	1.68% 0.022mg	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	64.5% 258μg	NA	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	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	44.8% 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	73% 5.83mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	NA	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	40.3% 282mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.7% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Mori-nu firm silken tofu per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Mori-nu firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Mori-nu firm silken tofu:

• 7 ounces of Boiled Red Kidney Beans have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 10.9 times more Vitamin B6 than Mori-nu firm silken tofu.
• 7 ounces of Mori-nu firm silken tofu have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled Red Kidney Beans as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Mori-nu firm silken tofu:

• 7 ounces of Boiled Red Kidney Beans have 2.9 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Mori-nu firm silken tofu.
• While 7 oz of Mori-nu silken tofu, firm contain 18 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Mori-nu firm silken tofu contain similar levels of Calcium and Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2 times more Energy, 9.5 times more Carbohydrate, 74 times more Fiber and 1.3 times more Protein than Mori-nu firm silken tofu.
• While 7 oz of Mori-nu silken tofu, firm contain 5.4 times more Fat than Boiled Red Kidney Beans.
• 7 ounces of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate and Fiber