Comparing Nutrients in 100 calories Canned Kidney BeansVS Mori-nu soft silken tofu

Weight per 100 calories

Canned Kidney Beans

119g

Mori-nu soft silken tofu

182g

Canned Kidney Beans have 1.5 times more energy per 100g than Mori-nu soft silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Mori-nu soft silken tofu

35%

44%

21%

100 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Mori-nu soft 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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0.74%0.71g

Fat

5.06%4.9g

0.71 gvs4.9 g

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

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0.52%0.17g

Saturated Fat

2.03%0.65g

0.17 gvs0.65 g

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

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6.1%0.098g

Omega 3

0.098 gvsNA g

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

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0.74%0.13g

Omega 6

0.13 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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13.3%17.3g

Carbohydrate

4.06%5.27g

17.3 gvs5.27 g

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

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3.04%2.2g

Sugars

3.3%2.4g

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

2.2 gvs2.4 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%2.2g

Sucrose

2.2 gvsNA g

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

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13.5%5.1g

Fiber

0.48%0.18g

5.1 gvs0.18 g

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

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11%6.2g

Protein

15.6%8.73g

6.2 gvs8.73 g

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

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Vitamins

Canned Kidney Beansvs Mori-nu soft silken tofu

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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11.5%0.14mg

Vitamin B1

15%0.18mg

Thiamine

0.14 mgvs0.18 mg

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

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4.67%0.061mg

Vitamin B2

5.6%0.073mg

Riboflavin

0.061 mgvs0.073 mg

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

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3.06%0.49mg

Vitamin B3

3.4%0.55mg

Niacin, nicotinic acid, niacinamide

0.49 mgvs0.55 mg

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

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3.3%0.16mg

Vitamin B5

Pantothenic acid

0.16 mgvsNA mg

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

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6.78%0.088mg

Vitamin B6

1.54%0.02mg

Pyridoxine

0.088 mgvs0.02 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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10.7%43μg

Vitamin B9

Folates and Folic Acid

43 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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1.6%1.43mg

Vitamin C

0%0mg

Ascorbic acid

1.43 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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4.07%4.9μg

Vitamin K

Phytomenadione or phylloquinone

4.9 μgvsNA μg

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

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Minerals

Canned Kidney Beansvs Mori-nu soft silken tofu

4.05%40.5mg

Calcium

5.64%56.4mg

40.5 mgvs56.4 mg

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

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18%0.16mg

Copper

42%0.38mg

0.16 mgvs0.38 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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17.4%1.4mg

Iron

18.6%1.5mg

1.4 mgvs1.5 mg

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

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7.65%32mg

Magnesium

12.6%52.7mg

32 mgvs52.7 mg

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

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8.7%0.2mg

Manganese

0.2 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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15.3%107mg

Phosphorus

16%113mg

107 mgvs113 mg

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

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8.3%282mg

Potassium

9.63%327mg

282 mgvs327 mg

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

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1.95%1.07μg

Selenium

1.07 μgvsNA μg

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

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23.5%352mg

Sodium

0.61%9.1mg

352 mgvs9.1 mg

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

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4.98%0.55mg

Zinc

8.6%0.95mg

0.55 mgvs0.95 mg

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

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2.5%93g

Water

4.37%162g

93 gvs162 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 Canned Kidney Beans vs Mori-nu soft silken tofu:

Canned All Types Kidney Beans have 4.4 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 1.3 times more Vitamin B1 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Mori-nu silken tofu, soft have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
Both Canned All Types Kidney Beans as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Mori-nu soft silken tofu:

Canned All Types Kidney Beans have 38.8 times more Sodium than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 1.4 times more Calcium, 2.3 times more Copper, 1.6 times more Magnesium, 1.7 times more Zinc and 1.7 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Mori-nu silken tofu, soft have similar amounts of Iron, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned All Types Kidney Beans have 3.3 times more Carbohydrate and 28.2 times more Fiber than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 6.9 times more Fat, 3.9 times more Saturated Fat and 1.4 times more Protein than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Mori-nu silken tofu, soft have similar amounts of Energy and Sugars per 100 kcal.
Both Canned All Types Kidney Beans as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Kidney BeansVS California Red Kidney BeansMori-nu soft silken tofuVS California Red Kidney BeansCanned Kidney BeansVS Mori-nu firm silken tofuMori-nu soft silken tofuVS Mori-nu firm silken tofu

Compare Foods

Comparing Nutrients in 100 calories Canned Kidney BeansVS Mori-nu soft silken tofu

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: