Comparing Nutrients in 100 calories Boiled Kidney Beans VS MORI-NU silken Tofu, lite firm

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• MORI-NU silken Tofu, lite firm: 270g

Boiled Kidney Beans have 3.4 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has average energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Boiled Kidney Beans	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	2.3% 2.97g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	1.68% 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	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	13.3% 5.04g	0% 0g	38g per day for Men 19-50 years
Protein	12% 6.83g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	4.16% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	0% 0mg	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	25.6% 102μg	NA	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	1.05% 0.94mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	9.73% 97mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	36.3% 0.33mg	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	22% 1.75mg	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	6.44% 27mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	15.5% 109mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	NA	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	6.68% 247g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs MORI-NU silken Tofu, lite firm:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• Both Boiled All Types Kidney Beans and MORI-NU silken Tofu, lite firm have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
• Both Boiled All Types Kidney Beans as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs MORI-NU silken Tofu, lite firm:

• Boiled All Types Kidney Beans have 1.2 times more Magnesium and 1.9 times more Potassium than MORI-NU silken Tofu, lite firm.
• While MORI-NU silken Tofu, lite firm contains 3.5 times more Calcium, 1.9 times more Copper, 2 times more Phosphorus, 291.8 times more Sodium and 4.7 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and MORI-NU silken Tofu, lite firm have similar amounts of Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have 6 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• While MORI-NU silken Tofu, lite firm contains 5.5 times more Fat, 6.3 times more Saturated Fat, 4.8 times more Sugars and 2.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and MORI-NU silken Tofu, lite firm have similar amounts of Energy per 100 kcal.
• Both Boiled All Types Kidney Beans as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.