Comparing Nutrients in 7 ounces Tofu Yogurt VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Navy Beans	26%	4%	70%

Macro Nutrients

	Tofu Yogurt	Navy Beans	Recommended Dietary Allowance
Energy	6.43% 187kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	93% 121g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	10.6% 7.7g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	80% 30.4g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Navy Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.98% 0.48mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	65.3% 0.85mg	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	2.98% 12μg	181% 722μg	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	5.5% 4.96mg	NA	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	4.1% 0.62mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Navy Beans	Recommended Dietary Allowance
Calcium	23.4% 234mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	184% 1.66mg	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	26.3% 2.1mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	NA	122% 2.8mg	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	10.8% 75.4mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	4.16% 154g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Tofu Yogurt versus 7 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tofu Yogurt vs Navy Beans:

• 7 ounces of Tofu Yogurt have 15.5 times more Vitamin E and 1.4 times more Vitamin K than Navy Beans.
• While 7 oz of Raw Navy Beans contain 12.9 times more Vitamin B1, 8.2 times more Vitamin B2, 9.1 times more Vitamin B3, 21.4 times more Vitamin B6 and 60.7 times more Vitamin B9 than Tofu yogurt.
• 7 ounces of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 7 ounces of Navy Beans have insufficient amounts of Vitamin E
• Both Tofu yogurt as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tofu Yogurt vs Navy Beans:

• 7 ounces of Tofu Yogurt have 7 times more Sodium and 6.4 times more Water than Navy Beans.
• While 7 oz of Raw Navy Beans contain 11.1 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 10.7 times more Phosphorus, 25.2 times more Potassium and 11.8 times more Zinc than Tofu yogurt.
• Both Tofu Yogurt and Navy Beans contain similar levels of Calcium and Selenium per seven ounces.
• 7 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu Yogurt have 2.7 times more Omega 6 than Navy Beans.
• While 7 oz of Raw Navy Beans contain 3.6 times more Energy, 4.6 times more Omega 3, 3.8 times more Carbohydrate, 3.1 times more Sugars, 76.5 times more Fiber and 6.4 times more Protein than Tofu yogurt.
• 7 ounces of Tofu Yogurt provide inadequate amounts of Fiber
• 7 ounces of Navy Beans provide inadequate amounts of Omega 6