Comparing Nutrients in 7 ounces Tofu Mayonnaise VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Tofu Mayonnaise	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	22% 639kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.67% 6.07g	35% 45.2g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	0.88% 0.64g	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	5.74% 2.2g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	21% 12g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	18.3% 0.24mg	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	3.97% 16μg	64.5% 258μg	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	0% 0mg	2.65% 2.4mg	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	31.8% 4.76mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88.3% 106μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.02% 0.79μg	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	6.7% 0.54mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	41% 0.95mg	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	14% 97mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	102% 1534mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Mayonnaise VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Tofu Mayonnaise versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tofu Mayonnaise vs Boiled Red Kidney Beans:

• 7 ounces of Tofu Mayonnaise have 80 times more Vitamin E and 6.4 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 6.4 times more Vitamin B3, 1.8 times more Vitamin B5, 6 times more Vitamin B6 and 16.3 times more Vitamin B9 than Mayonnaise made with Tofu.
• 7 ounces of Tofu Mayonnaise have insufficient amounts of Vitamin B3 and Vitamin B6
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Mayonnaise made with Tofu as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tofu Mayonnaise vs Boiled Red Kidney Beans:

• 7 ounces of Tofu Mayonnaise have 1.9 times more Calcium, 1.3 times more Selenium and 386.5 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.7 times more Copper, 10.9 times more Iron, 2.9 times more Phosphorus, 6.1 times more Potassium and 2.7 times more Zinc than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Boiled Red Kidney Beans contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Tofu Mayonnaise lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu Mayonnaise have 2.5 times more Energy, 63.6 times more Fat, 40.6 times more Saturated Fat, 12.2 times more Omega 3 and 135.8 times more Omega 6 than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 7.5 times more Carbohydrate, 6.7 times more Fiber and 1.5 times more Protein than Mayonnaise made with Tofu.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6