Comparing Nutrients in 100 grams Mori-nu silken tofu, lite extra firm VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	1.3% 38kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	NA	9.56% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.77% 1g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	0.84% 0.61g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.61g	g per day for Men 19-50 years
Fiber	0% 0g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	12.5% 7g	9.54% 5.34g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	8.7% 0.11mg	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	14.3% 57μg	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% 0.9mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	18% 0.16mg	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	9.88% 0.79mg	20.3% 1.62mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.33mg	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	12% 83mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	1.68% 57mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	NA	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	6.53% 98mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.13% 78.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu silken tofu, lite extra firm VS Canned Refried Beans, fat-free per 100 g

Compare the macro and micronutrient content in 100 g of Mori-nu silken tofu, lite extra firm versus 100 g of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Mori-nu silken tofu, lite extra firm vs Canned Refried Beans, fat-free:

• 100 g of Canned Refried Beans, fat-free contain 3.3 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 Canned Refried Beans, fat-free provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams 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 Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Mori-nu silken tofu, lite extra firm vs Canned Refried Beans, fat-free:

• 100 grams of Mori-nu silken tofu, lite extra firm have 1.3 times more Calcium than Canned Refried Beans, fat-free.
• While 100 g of Canned Refried Beans, fat-free contain 1.3 times more Copper, 2.1 times more Iron, 3.8 times more Magnesium, 1.3 times more Phosphorus, 6 times more Potassium, 3.6 times more Sodium and 2.5 times more Zinc than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Canned Refried Beans, fat-free contain similar levels of Water per 100 grams.
• 100 grams of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Mori-nu silken tofu, lite extra firm have 1.3 times more Protein than Canned Refried Beans, fat-free.
• While 100 g of Canned Refried Beans, fat-free contain 2.1 times more Energy, 13.5 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• 100 grams of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy, Carbohydrate and Fiber