Comparing Nutrients in 100 calories Boiled Kidney BeansVS Mori-nu firm silken tofu

Weight per 100 calories

Boiled Kidney Beans

78.7g

Mori-nu firm silken tofu

161g

Boiled Kidney Beans have 2 times more energy per 100g than Mori-nu firm silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, firm having low energy density.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Mori-nu firm silken tofu?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Mori-nu firm silken tofu

45%

40%

15%

100 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Mori-nu firm silken tofu

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.39g

Fat

4.5%4.35g

0.39 gvs4.35 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.18%0.057g

Saturated Fat

2.05%0.65g

0.057 gvs0.65 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.37%0.13g

Omega 3

0.13 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.5%0.085g

Omega 6

0.085 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

2.98%3.87g

18 gvs3.87 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.35%0.25g

Sugars

2.83%2.05g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.25 gvs2.05 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.3%5.04g

Fiber

0.42%0.16g

5.04 gvs0.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.83g

Protein

20%11g

6.83 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kidney Beansvs Mori-nu firm silken tofu

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.5%0.13mg

Vitamin B1

13.6%0.16mg

Thiamine

0.13 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.5%0.046mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.046 mgvs0.066 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.84%0.46mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs0.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.46%0.17mg

Vitamin B5

Pantothenic acid

0.17 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.27%0.094mg

Vitamin B6

1.36%0.018mg

Pyridoxine

0.094 mgvs0.018 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25.6%102μg

Vitamin B9

Folates and Folic Acid

102 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.05%0.94mg

Vitamin C

0%0mg

Ascorbic acid

0.94 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.16%0.024mg

Vitamin E

Tocopherols and Tocotrienols

0.024 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.5%6.6μg

Vitamin K

Phytomenadione or phylloquinone

6.6 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Mori-nu firm silken tofu

2.76%27.6mg

Calcium

5.16%51.6mg

27.6 mgvs51.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg

Copper

36.4%0.33mg

0.17 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22%1.75mg

Iron

20.8%1.66mg

1.75 mgvs1.66 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.87%33mg

Magnesium

10.4%43.5mg

33 mgvs43.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.7%0.34mg

Manganese

0.34 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.5%109mg

Phosphorus

20.7%145mg

109 mgvs145 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.38%319mg

Potassium

9.2%313mg

319 mgvs313 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.57%0.87μg

Selenium

0.87 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.052%0.79mg

Sodium

3.87%58mg

0.79 mgvs58 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.16%0.79mg

Zinc

8.94%0.98mg

0.79 mgvs0.98 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.42%52.7g

Water

3.8%141g

52.7 gvs141 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Mori-nu firm silken tofu:

Boiled All Types Kidney Beans have 5.3 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, firm.
While Mori-nu silken tofu, firm contains 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Mori-nu silken tofu, firm have similar amounts of Vitamin B3 per 100 kcal.
Both Boiled All Types Kidney Beans as well as Mori-nu silken tofu, 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 firm silken tofu:

Mori-nu silken tofu, firm contains 1.9 times more Calcium, 1.9 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 73.7 times more Sodium and 2.7 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Mori-nu silken tofu, firm have similar amounts of Iron, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled All Types Kidney Beans have 4.6 times more Carbohydrate and 31.2 times more Fiber than Mori-nu silken tofu, firm.
While Mori-nu silken tofu, firm contains 11.1 times more Fat, 11.4 times more Saturated Fat, 8.1 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Mori-nu silken tofu, firm have similar amounts of Energy per 100 kcal.
Both Boiled All Types Kidney Beans as well as Mori-nu silken tofu, firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Kidney BeansVS Canned Kidney BeansMori-nu firm silken tofuVS Canned Kidney BeansBoiled Kidney BeansVS Mori-nu extra firm silken tofuMori-nu firm silken tofuVS Mori-nu extra firm silken tofu

Compare Foods

Comparing Nutrients in 100 calories Boiled Kidney BeansVS Mori-nu firm silken tofu

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Mori-nu firm silken tofu?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: