Comparing Nutrients in 7 ounces Red Kidney Beans VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	23% 669kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	1.64% 1.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	80% 44.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	11% 0.14mg	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	9.43% 37.7μg	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	9.92% 8.93mg	0.44% 0.4mg	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	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	16.5% 165mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	47% 0.42mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	54% 1.24mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (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, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Red Kidney Beans have 10.1 times more Vitamin B1, 3.4 times more Vitamin B2, 20.9 times more Vitamin B3, 7.1 times more Vitamin B5, 5.6 times more Vitamin B6, 20.7 times more Vitamin B9, 22.5 times more Vitamin C and 2.3 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Red Kidney Beans as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (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, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Red Kidney Beans have 3.3 times more Copper, 4.2 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 9.2 times more Potassium and 3.4 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.4 times more Calcium, 3.1 times more Selenium and 7.1 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 4.3 times more Energy, 2.1 times more Omega 3, 21.5 times more Carbohydrate, 3.5 times more Sugars, 16.9 times more Fiber and 2.5 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 3.9 times more Fat, 5.1 times more Saturated Fat and 6.4 times more Omega 6 than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6