Comparing Nutrients in 100 grams Hard Tofu, prepared with nigari VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Hard Tofu, prepared with nigari	Canned Kidney Beans	Recommended Dietary Allowance
Energy	5% 145kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.45g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.38% 4.4g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	2.55% 1.85g	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	% 1.85g	g per day for Men 19-50 years
Fiber	1.58% 0.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.92% 0.077mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.74% 0.037mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	5.7% 0.074mg	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	5.5% 22μg	9% 36μg	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	0.33% 0.3mg	1.33% 1.2mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	34.5% 345mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	15% 0.14mg	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	34.4% 2.75mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	7.3% 0.17mg	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	33% 231mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	30.5% 17μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	1.92% 71g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Hard Tofu, prepared with nigari vs Canned Kidney Beans:

• Hard Tofu, prepared with nigari has 1.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Vitamin B1, 3.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 4 times more Vitamin C than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Hard Tofu, prepared with nigari vs Canned Kidney Beans:

• Hard Tofu, prepared with nigari has 10.1 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 6.3 times more Manganese, 2.6 times more Phosphorus, 18.7 times more Selenium and 3.6 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Potassium and 148 times more Sodium than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Canned All Types Kidney Beans have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Hard Tofu, prepared with nigari has 1.7 times more Energy, 16.7 times more Fat, 10.2 times more Saturated Fat, 8.1 times more Omega 3, 46.9 times more Omega 6 and 2.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.3 times more Carbohydrate and 7.2 times more Fiber than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.