Comparing Nutrients in 7 ounces Tofu, extra firm, prepared with nigari VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	5.68% 165kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	32.4% 0.52g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.8% 2.34g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	5.06% 3.67g	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	% 3.67g	g per day for Men 19-50 years
Fiber	5.22% 2g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	35.4% 20g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	12.2% 0.16mg	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	4.47% 18μg	11.4% 45.6μg	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	1.76% 1.6mg	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	0.13% 0.02mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	56% 560mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	32.4% 0.29mg	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	50.6% 4.05mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	25% 0.58mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, extra firm, prepared with nigari VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Tofu, extra firm, prepared with nigari versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tofu, extra firm, prepared with nigari vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Tofu, extra firm, prepared with nigari have 6.5 times more Vitamin B5 than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.5 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3
• Both Tofu, extra firm, prepared with nigari as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Tofu, extra firm, prepared with nigari vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Tofu, extra firm, prepared with nigari have 9.7 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 2.3 times more Manganese, 11.8 times more Selenium and 1.7 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2 times more Potassium and 64 times more Sodium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium, Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu, extra firm, prepared with nigari have 14.6 times more Fat, 7.4 times more Saturated Fat, 5.1 times more Omega 3, 28.7 times more Omega 6 and 1.9 times more Protein than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 12.6 times more Carbohydrate, 2.6 times more Sugars and 4.3 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per seven ounces.
• 7 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6