Comparing Nutrients in 7 ounces Vitasoy USA, Nasoya Lite Firm Tofu VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	3.7% 107kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2% 2.58g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	1.67% 1.2g	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	% 1.2g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	21% 189μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.2% 0.22mg	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	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	195% 4.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	52% 312IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	69% 10.4mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Nasoya Lite Firm Tofu	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	36.5% 365mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	NA	36% 0.32mg	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	39.7% 3.18mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	NA	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	NA	28% 0.65mg	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	51.3% 359mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	NA	20% 683mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	NA	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.22% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Nasoya Lite Firm Tofu VS Canned Refried Beans, fat-free per 7 oz

Compare the macro and micronutrient content in 7 oz of Vitasoy USA, Nasoya Lite Firm Tofu versus 7 oz of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu vs Canned Refried Beans, fat-free:

• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have more Vitamin A, more Vitamin B12, more Vitamin D and 130.5 times more Vitamin E than Canned Refried Beans, fat-free.
• 7 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 7 ounces for Vitasoy USA, Nasoya Lite Firm Tofu vs Canned Refried Beans, fat-free:

• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 5.4 times more Calcium and 1.6 times more Phosphorus than Canned Refried Beans, fat-free.
• While 7 oz of Canned Refried Beans, fat-free contain 10.3 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Canned Refried Beans, fat-free contain similar levels of Iron and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 1.6 times more Protein than Canned Refried Beans, fat-free.
• While 7 oz of Canned Refried Beans, fat-free contain 1.5 times more Energy, 10.4 times more Carbohydrate and 7.8 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber