Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Boiled California Red Kidney Beans	Tofu Yogurt	Recommended Dietary Allowance
Energy	4.28% 124kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.24g	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	24.5% 9.3g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	1.54% 0.02mg	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	18.5% 74μg	1.5% 6μg	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	1.33% 1.2mg	2.78% 2.5mg	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	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Tofu Yogurt	Recommended Dietary Allowance
Calcium	6.6% 66mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	8.33% 0.075mg	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	37.3% 2.98mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	19.6% 137mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.1% 77.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Tofu Yogurt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Tofu Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Tofu Yogurt:

• 100 grams of Boiled California Red Kidney Beans have 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 5.2 times more Vitamin B6 and 12.3 times more Vitamin B9 than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 2.1 times more Vitamin C than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Tofu Yogurt:

• 100 grams of Boiled California Red Kidney Beans have 3.9 times more Copper, 2.8 times more Iron, 3.6 times more Phosphorus, 8.9 times more Potassium and 2.8 times more Zinc than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 1.8 times more Calcium, 10.8 times more Selenium and 8.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tofu Yogurt contain similar levels of Magnesium per 100 grams.
• 100 grams of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.3 times more Energy, 1.4 times more Carbohydrate, 46.5 times more Fiber and 2.6 times more Protein than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 3.6 times more Omega 3 and 45.1 times more Omega 6 than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Tofu Yogurt provide inadequate amounts of Fiber