Comparing Nutrients in 7 ounces HOUSE FOODS Firm Tofu VS Boiled Mature Seed Adzuki Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
HOUSE FOODS Firm Tofu	51%	44%	5%
Boiled Mature Seed Adzuki Beans with Salt	23%	1%	76%

Macro Nutrients

	HOUSE FOODS Firm Tofu	Boiled Mature Seed Adzuki Beans with Salt	Recommended Dietary Allowance
Energy	5.8% 169kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	8.57% 8.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.5% 1.92g	38% 49g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	4.7% 1.8g	38% 14.5g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	HOUSE FOODS Firm Tofu	Boiled Mature Seed Adzuki Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14.7% 0.19mg	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	NA	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	HOUSE FOODS Firm Tofu	Boiled Mature Seed Adzuki Beans with Salt	Recommended Dietary Allowance
Calcium	29.6% 296mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	NA	65.7% 0.59mg	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	42% 3.35mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	NA	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	NA	49.4% 1.14mg	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	NA	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	NA	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	NA	32% 3.5mg	11mg per day for Men 19-50 years
Water	4.44% 164g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: HOUSE FOODS Firm Tofu VS Boiled Mature Seed Adzuki Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of HOUSE FOODS Firm Tofu versus 7 oz of Boiled Mature Seed Adzuki Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of HOUSE FOODS Firm Tofu vs Boiled Mature Seed Adzuki Beans with Salt:

• Both HOUSE FOODS Premium Firm Tofu and Boiled Mature Seed Adzuki Beans with Salt have similar amounts of vitamins per 7 oz
• Both HOUSE FOODS Premium Firm Tofu as well as Boiled Mature Seed Adzuki Beans with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for HOUSE FOODS Firm Tofu vs Boiled Mature Seed Adzuki Beans with Salt:

• 7 ounces of HOUSE FOODS Firm Tofu have 5.3 times more Calcium and 1.3 times more Water than Boiled Mature Seed Adzuki Beans with Salt.
• While 7 oz of Boiled Mature Seed Adzuki Beans with Salt contain 7.4 times more Sodium than HOUSE FOODS Premium Firm Tofu.
• Both HOUSE FOODS Firm Tofu and Boiled Mature Seed Adzuki Beans with Salt contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of HOUSE FOODS Firm Tofu have 41.9 times more Fat, 19.7 times more Saturated Fat and 1.5 times more Protein than Boiled Mature Seed Adzuki Beans with Salt.
• While 7 oz of Boiled Mature Seed Adzuki Beans with Salt contain 1.5 times more Energy, 25.5 times more Carbohydrate and 8.1 times more Fiber than HOUSE FOODS Premium Firm Tofu.
• 7 ounces of HOUSE FOODS Firm Tofu provide inadequate amounts of Carbohydrate