Comparing Nutrients in 100 calories Mori-nu silken tofu, lite extra firm VS Boiled Royal Red Kidney Beans

Weight per 100 calories

• Mori-nu silken tofu, lite extra firm: 263g
• Boiled Royal Red Kidney Beans: 81.3g

Boiled Royal Red Kidney Beans have 3.2 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is average in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Discover which food has more nutrients per 100 calories - Mori-nu silken tofu, lite extra firm or Boiled Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.31g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.02% 2.63g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	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	0% 0g	20% 7.56g	38g per day for Men 19-50 years
Protein	33% 18.4g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.58% 0.079mg	6.44% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.05% 0.053mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.56% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	6.5% 0.085mg	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	15% 60μg	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	0% 0mg	1.1% 0.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Mori-nu silken tofu, lite extra firm	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	3.58% 35.8mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	23.7% 0.21mg	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	26% 2.08mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	8.13% 34mg	420mg per day for Men 19-50 years
Manganese	NA	9% 0.21mg	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	31.2% 218mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	9.04% 307mg	3400mg per day for Men 19-50 years
Selenium	NA	1.77% 0.98μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	0.27% 4.07mg	1500mg per day for Men 19-50 years
Zinc	6.22% 0.68mg	6.65% 0.73mg	11mg per day for Men 19-50 years
Water	6.47% 239g	1.47% 54.5g	3700g per day for Men 19-50 years

Mori-nu Silken Tofu, Lite Extra Firm VS Boiled Royal Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mori-nu silken tofu, lite extra firm or Boiled Royal Red Kidney Beans?

Lets compare vitamin content per 100 calories of Mori-nu silken tofu, lite extra firm vs Boiled Royal Red Kidney Beans:

• 100 kcal of Boiled Royal Red Kidney Beans contain 1.6 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• 100 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Mori-nu silken tofu, lite extra firm as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Mori-nu silken tofu, lite extra firm vs Boiled Royal Red Kidney Beans:

• 100 calories of Mori-nu silken tofu, lite extra firm have 3.2 times more Calcium, 1.6 times more Copper, 1.9 times more Phosphorus, 63.4 times more Sodium and 4.4 times more Water than Boiled Royal Red Kidney Beans.
• While 100 kcal of Boiled Royal Red Kidney Beans contain 1.3 times more Magnesium and 2 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Boiled Royal Red Kidney Beans contain similar levels of Iron and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mori-nu silken tofu, lite extra firm have 2.4 times more Protein than Boiled Royal Red Kidney Beans.
• While 100 kcal of Boiled Royal Red Kidney Beans contain 6.8 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Boiled Royal Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber