Comparing Nutrients in 7 ounces Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Red Kidney Beans	Recommended Dietary Allowance
Energy	32% 933kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.2g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	251% 4g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	5.75% 4.17g	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	6.27% 2.4g	79.4% 30g	38g per day for Men 19-50 years
Protein	186% 104g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	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	81.7% 0.98mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	60.6% 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	45.6% 183μg	195% 782μg	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	1.54% 1.4mg	9.92% 8.93mg	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	NA	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Red Kidney Beans	Recommended Dietary Allowance
Calcium	423% 4235mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	241% 19.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	85.5% 359mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	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	137% 958mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Red Kidney Beans:

• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 1.5 times more Vitamin B2 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9 and 6.4 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin C
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Red Kidney Beans:

• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 25.7 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 17 times more Selenium and 1.8 times more Zinc than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 68 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Red Kidney Beans contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 1.4 times more Energy, 28.6 times more Fat, 28.5 times more Saturated Fat, 5.7 times more Omega 3, 66.2 times more Omega 6 and 2.3 times more Protein than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 7.4 times more Carbohydrate and 12.7 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6