Comparing Nutrients in 100 grams California Red Kidney Beans VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	California Red Kidney Beans	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	11.4% 330kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	69.4% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	65.5% 25g	7.9% 3g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	90% 50.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	124% 37.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 394μg	9.5% 38μg	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% 4.5mg	0% 0mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	19.5% 195mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	363% 3.27mg	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	117% 9.35mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Yuba, Dry tofu skin per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Yuba, Dry tofu skin:

• 100 grams of California Red Kidney Beans have 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Yuba, Dry tofu skin.
• 100 grams of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Yuba, Dry tofu skin:

• 100 grams of California Red Kidney Beans have 1.8 times more Potassium than Yuba, Dry tofu skin.
• While 100 g of Dry soy beancurd sheets contain 3 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Selenium and 1.9 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Yuba, Dry tofu skin contain similar levels of Calcium and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 8.3 times more Carbohydrate and 8.3 times more Fiber than Yuba, Dry tofu skin.
• While 100 g of Dry soy beancurd sheets contain 1.6 times more Energy, 128.4 times more Fat, 138.3 times more Saturated Fat, 15.5 times more Omega 3, 218.5 times more Omega 6 and 2.1 times more Protein than Raw California Red Kidney Beans.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6