Comparing Nutrients in 7 ounces Mori-nu silken tofu, lite extra firm VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.53% 2g	89% 116g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	0% 0g	130% 49.4g	38g per day for Men 19-50 years
Protein	25% 14g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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

	Mori-nu silken tofu, lite extra firm	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	220% 2mg	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	19.6% 1.57mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	23.5% 165mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	3.33% 113mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.88% 180g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu silken tofu, lite extra firm VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Mori-nu silken tofu, lite extra firm versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Mori-nu silken tofu, lite extra firm vs Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 13 times more Vitamin B1, 12 times more Vitamin B2, 19.1 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 7 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, lite extra firm as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Mori-nu silken tofu, lite extra firm vs Royal Red Kidney Beans:

• 7 ounces of Mori-nu silken tofu, lite extra firm have 7.5 times more Sodium and 7.6 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3 times more Calcium, 7.8 times more Copper, 11 times more Iron, 13.8 times more Magnesium, 4.9 times more Phosphorus, 23.6 times more Potassium and 10.2 times more Zinc than Mori-nu silken tofu, lite extra firm.
• 7 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Royal Red Kidney Beans contain 8.7 times more Energy, 58.3 times more Carbohydrate, more Fiber and 3.6 times more Protein than Mori-nu silken tofu, lite extra firm.
• 7 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy, Carbohydrate and Fiber