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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Red Kidney Beans	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	23% 669kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	1.8% 2.34g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	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	79.4% 30g	5.22% 2g	38g per day for Men 19-50 years
Protein	80% 44.7g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	101% 1.2mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	16.5% 165mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.4% 163g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans 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 Red Kidney Beans vs Tofu, extra firm, prepared with nigari:

• 7 ounces of Red Kidney Beans have 12.7 times more Vitamin B1, 4.5 times more Vitamin B2, 8.8 times more Vitamin B3, 4.8 times more Vitamin B6, 43.8 times more Vitamin B9, more Vitamin C and 2 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• Both Red Kidney Beans and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Red Kidney Beans as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Red Kidney Beans have 3.5 times more Copper, 3.3 times more Iron, 3.9 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, 10.5 times more Potassium and 2.6 times more Zinc than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 3.4 times more Calcium, 4.1 times more Selenium and 7 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 4.1 times more Energy, 1.4 times more Omega 3, 51.9 times more Carbohydrate, 3 times more Sugars, 15.2 times more Fiber and 2.3 times more Protein than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 5 times more Fat, 6 times more Saturated Fat and 10.5 times more Omega 6 than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate