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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Royal Red Kidney Beans	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	22.5% 653kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	8.96% 2.87g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	82.7% 1.32g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	89% 116g	6.7% 8.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	130% 49.4g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	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	64.5% 0.77mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	1.47% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	26% 260mg	68.5% 685mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	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	216% 17.3mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Hard Tofu, prepared with nigari per 7 oz

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

• 7 ounces of Royal Red Kidney Beans have 9.3 times more Vitamin B1, 3.1 times more Vitamin B2, 3.3 times more Vitamin B3, 21.1 times more Vitamin B5, 10.2 times more Vitamin B6, 17.9 times more Vitamin B9 and 15 times more Vitamin C than Hard Tofu, prepared with nigari.
• 7 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Royal Red Kidney Beans have 3 times more Copper, 3.2 times more Iron, 2.6 times more Magnesium, 1.8 times more Phosphorus, 9.2 times more Potassium and 1.6 times more Zinc than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 2.6 times more Calcium and 5.3 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Hard Tofu, prepared with nigari contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 2.3 times more Energy, 13.3 times more Carbohydrate, 41.5 times more Fiber and 2 times more Protein than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 22.2 times more Fat, 22.2 times more Saturated Fat, 4.4 times more Omega 3 and 51.2 times more Omega 6 than Raw Royal Red Kidney Beans.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber