Comparing Nutrients in 7 ounces Hard Tofu, prepared with nigari VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Hard Tofu, prepared with nigari	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	9.92% 288kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	8.96% 2.87g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	82.7% 1.32g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	58% 9.86g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.7% 8.7g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	NA	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	3.13% 1.2g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	45% 25g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.073mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	16% 0.21mg	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	11% 43.7μg	36.7% 147μg	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	0.66% 0.6mg	2.65% 2.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	68.5% 685mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	63.7% 0.57mg	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	68.2% 5.46mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	27.4% 0.63mg	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	65.5% 458mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.8% 141g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Tofu, prepared with nigari VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Hard Tofu, prepared with nigari vs Boiled California Red Kidney Beans:

• 7 ounces of Hard Tofu, prepared with nigari have 1.2 times more Vitamin B2 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.1 times more Vitamin B1, 5.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.4 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Hard Tofu, prepared with nigari as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hard Tofu, prepared with nigari vs Boiled California Red Kidney Beans:

• 7 ounces of Hard Tofu, prepared with nigari have 5.2 times more Calcium, 3.3 times more Manganese, 1.7 times more Phosphorus, 14 times more Selenium and 1.9 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.9 times more Potassium than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Boiled California Red Kidney Beans contain similar levels of Copper, Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hard Tofu, prepared with nigari have 111 times more Fat, 103.2 times more Saturated Fat, 20.8 times more Omega 3, 248.6 times more Omega 6 and 1.4 times more Protein than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 5.1 times more Carbohydrate and 15.5 times more Fiber than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Boiled California Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6