Comparing Nutrients in 7 ounces Canned Refried Beans, fat-free VS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	42%	48%	10%

Macro Nutrients

	Canned Refried Beans, fat-free	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Energy	5.4% 157kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	8.06% 2.58g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	4.27% 5.56g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	1.64% 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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	24.5% 9.33g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	19% 10.6g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	NA	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	28.3% 113μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	NA	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	40% 3.2mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	NA	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	NA	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	31.5% 220mg	NA	700mg per day for Men 19-50 years
Potassium	20% 683mg	NA	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	NA	11mg per day for Men 19-50 years
Water	4.22% 156g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Refried Beans, fat-free versus 7 oz of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Refried Beans, fat-free vs Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu:

• Both Canned Refried Beans, fat-free and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Canned Refried Beans, fat-free vs Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu:

• 7 ounces of Canned Refried Beans, fat-free have 58.3 times more Sodium than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.
• While 7 oz of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contain 5.5 times more Calcium than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contain similar levels of Iron and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Refried Beans, fat-free have 4.8 times more Carbohydrate and 2.4 times more Fiber than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.
• While 7 oz of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contain 1.5 times more Energy, 14 times more Fat, 14 times more Saturated Fat and 2.3 times more Protein than Canned Refried Beans, fat-free.