Comparing Nutrients in 7 ounces MORI-NU silken Tofu, lite firm VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.58% 0.18g	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	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.68% 2.2g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	1.67% 1.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	0% 0g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	17.2% 0.22mg	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	28.3% 113μg	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% 1.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	36% 0.32mg	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	18.6% 1.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	NA	28% 0.65mg	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% 161mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	11.2% 169mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.22% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: MORI-NU silken Tofu, lite firm VS Canned Refried Beans, fat-free per 7 oz

Compare the macro and micronutrient content in 7 oz of MORI-NU silken Tofu, lite firm versus 7 oz of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of MORI-NU silken Tofu, lite firm vs Canned Refried Beans, fat-free:

• 7 ounces of MORI-NU silken Tofu, lite firm have 1.3 times more Vitamin B1 than Canned Refried Beans, fat-free.
• While 7 oz of Canned Refried Beans, fat-free contain 3.3 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• 7 ounces of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both MORI-NU silken Tofu, lite firm as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for MORI-NU silken Tofu, lite firm vs Canned Refried Beans, fat-free:

• 7 oz of Canned Refried Beans, fat-free contain 1.3 times more Copper, 2.2 times more Iron, 3.8 times more Magnesium, 1.4 times more Phosphorus, 5.5 times more Potassium, 4.1 times more Sodium and 2 times more Zinc than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Canned Refried Beans, fat-free contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Refried Beans, fat-free contain 2.1 times more Energy, 12.3 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Canned Refried Beans, fat-free offer comparable quantities of Protein per seven ounces.
• 7 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy, Carbohydrate and Fiber