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

Weight per 100 calories

• Royal Red Kidney Beans: 30.4g
• MORI-NU silken Tofu, lite firm: 270g

Royal Red Kidney Beans have 8.9 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has high energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 100 calories - Royal Red Kidney Beans or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Royal Red 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	0.14% 0.14g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	2.3% 2.97g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.57g	0% 0g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Royal Red 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	9.88% 0.12mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	4.16% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.26% 0.12mg	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	30% 119μg	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	1.5% 1.37mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	4% 40mg	9.73% 97mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	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	33% 2.64mg	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	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	17.6% 123mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	6.68% 247g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Royal Red Kidney Beans or MORI-NU silken Tofu, lite firm?

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

• 100 calories of Royal Red Kidney Beans have 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• Both Royal Red Kidney Beans and MORI-NU silken Tofu, lite firm provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Raw Royal Red Kidney Beans as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

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

• 100 calories of Royal Red Kidney Beans have 1.3 times more Iron, 1.6 times more Magnesium and 2.4 times more Potassium than MORI-NU silken Tofu, lite firm.
• While 100 kcal of MORI-NU silken Tofu, lite firm contain 2.4 times more Calcium, 1.8 times more Phosphorus, 58.1 times more Sodium and 68.3 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and MORI-NU silken Tofu, lite firm contain similar levels of Copper and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Royal Red Kidney Beans have 6 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• While 100 kcal of MORI-NU silken Tofu, lite firm contain 15.8 times more Fat and 2.2 times more Protein than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 100 calories.
• 100 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber