Comparing Nutrients in 7 ounces Vitasoy USA Azumaya, Extra Firm Tofu VS Boiled Black Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Azumaya, Extra Firm Tofu	46%	47%	7%
Boiled Black Beans with Salt	26%	4%	70%

Macro Nutrients

	Vitasoy USA Azumaya, Extra Firm Tofu	Boiled Black Beans with Salt	Recommended Dietary Allowance
Energy	6.02% 175kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.34% 3.04g	36% 47g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	0.88% 0.64g	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	4.7% 1.8g	45.4% 17.3g	38g per day for Men 19-50 years
Protein	35.7% 20g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Azumaya, Extra Firm Tofu	Boiled Black Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.26% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.5% 0.14mg	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	NA	74% 296μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Azumaya, Extra Firm Tofu	Boiled Black Beans with Salt	Recommended Dietary Allowance
Calcium	35% 349mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	NA	46% 0.41mg	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	42% 3.37mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	NA	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	38.3% 0.88mg	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	NA	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	NA	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	NA	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	4.42% 164g	3.53% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Azumaya, Extra Firm Tofu VS Boiled Black Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Vitasoy USA Azumaya, Extra Firm Tofu versus 7 oz of Boiled Black Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Vitasoy USA Azumaya, Extra Firm Tofu vs Boiled Black Beans with Salt:

• Both Vitasoy USA Azumaya, Extra Firm Tofu and Boiled Black Beans with Salt have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Vitasoy USA Azumaya, Extra Firm Tofu vs Boiled Black Beans with Salt:

• 7 ounces of Vitasoy USA Azumaya, Extra Firm Tofu have 6.5 times more Calcium and 1.3 times more Water than Boiled Black Beans with Salt.
• While 7 oz of Boiled Black Beans with Salt contain 9.1 times more Sodium than Vitasoy USA Azumaya, Extra Firm Tofu.
• Both Vitasoy USA Azumaya, Extra Firm Tofu and Boiled Black Beans with Salt contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vitasoy USA Azumaya, Extra Firm Tofu have 8.5 times more Fat than Boiled Black Beans with Salt.
• While 7 oz of Boiled Black Beans with Salt contain 1.5 times more Energy, 15.5 times more Carbohydrate and 9.7 times more Fiber than Vitasoy USA Azumaya, Extra Firm Tofu.
• Both Vitasoy USA Azumaya, Extra Firm Tofu and Boiled Black Beans with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Vitasoy USA Azumaya, Extra Firm Tofu provide inadequate amounts of Carbohydrate