Comparing Nutrients in 7 ounces Vitasoy USA Organic Nasoya, Tofu Plus Firm VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.06% 147kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	NA	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.6% 3.4g	94% 122g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	5.75% 4.17g	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	4.18% 1.6g	79.4% 30g	38g per day for Men 19-50 years
Protein	32.6% 18.2g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	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	NA	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	60.6% 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	NA	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	118% 2.84μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.4% 200IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Red Kidney Beans	Recommended Dietary Allowance
Calcium	47% 470mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	NA	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	32.2% 2.58mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	NA	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	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	34.3% 240mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	NA	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	NA	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.53% 168g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Organic Nasoya, Tofu Plus Firm VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Red Kidney Beans:

• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm have 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Red Kidney Beans:

• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm have 2.9 times more Calcium and 7.2 times more Water than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.1 times more Iron and 3.4 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Firm.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm have 3.2 times more Fat than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.6 times more Energy, 35.8 times more Carbohydrate, 7 times more Sugars, 19 times more Fiber and 2.5 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm provide inadequate amounts of Carbohydrate