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

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	5.68% 165kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	32.4% 0.52g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	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	1.8% 2.34g	89% 116g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	5.22% 2g	130% 49.4g	38g per day for Men 19-50 years
Protein	35.4% 20g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	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	7.94% 0.095mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	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	4.47% 18μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	56% 560mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	50.6% 4.05mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	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	31.5% 220mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.64% 23.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Tofu, extra firm, prepared with nigari 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 Tofu, extra firm, prepared with nigari vs Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 8.1 times more Vitamin B1, 5 times more Vitamin B2, 8.7 times more Vitamin B3, 4.8 times more Vitamin B6, 43.7 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin C
• Both Tofu, extra firm, prepared with nigari as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tofu, extra firm, prepared with nigari have 2.2 times more Calcium, 4.1 times more Selenium and 6.9 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 5 times more Copper, 4.3 times more Iron, 3.9 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, 10.4 times more Potassium and 2.5 times more Zinc than Tofu, extra firm, prepared with nigari.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu, extra firm, prepared with nigari have 11.7 times more Fat, 14.1 times more Saturated Fat, 1.7 times more Omega 3 and 24.6 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4 times more Energy, 49.4 times more Carbohydrate, 24.9 times more Fiber and 2.5 times more Protein than Tofu, extra firm, prepared with nigari.
• 7 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6