Comparing Nutrients in 7 ounces Red Kidney Beans VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Red Kidney Beans	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	23% 669kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	39.6% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	27.8% 4.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	1.7% 1.23g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	80% 44.7g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	7.17% 0.093mg	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	7.44% 29.8μg	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	0.22% 0.2mg	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	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	16.5% 165mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	42.6% 0.38mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	52.2% 1.2mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.53% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Raw Regular Tofu Prepared with Calcium Sulfate per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Red Kidney Beans have 7.5 times more Vitamin B1, 4.1 times more Vitamin B2, 10.8 times more Vitamin B3, 11.5 times more Vitamin B5, 8.4 times more Vitamin B6, 26.3 times more Vitamin B9, 45 times more Vitamin C and 2.3 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Red Kidney Beans as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Red Kidney Beans have 3.6 times more Copper, 1.2 times more Iron, 4.6 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, 11.2 times more Potassium and 3.5 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 4.2 times more Calcium, 2.8 times more Selenium and 7.2 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 4.4 times more Energy, 32.8 times more Carbohydrate, 3.4 times more Sugars, 50.7 times more Fiber and 2.8 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 4.5 times more Fat, 4.5 times more Saturated Fat and 10.4 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Regular Tofu Prepared with Calcium Sulfate offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber