Comparing Nutrients in 100 calories Boiled Kidney BeansVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 100 calories

Boiled Kidney Beans

78.7g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

164g

Boiled Kidney Beans have 2.1 times more energy per 100g than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). It has average energy density when compared to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

43%

50%

100 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

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

6.24%6.05g

0.39 gvs6.05 g

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

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0.18%0.057g

Saturated Fat

2.73%0.87g

0.057 gvs0.87 g

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

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8.37%0.13g

Omega 3

25.2%0.4g

0.13 gvs0.4 g

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

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0.5%0.085g

Omega 6

17.7%3g

0.085 gvs3 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

1.5%1.93g

18 gvs1.93 g

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

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0.35%0.25g

Sugars

1.6%1.15g

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

0.25 gvs1.15 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

0.86%0.33g

5.04 gvs0.33 g

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

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12%6.83g

Protein

21%11.8g

6.83 gvs11.8 g

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

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Vitamins

Boiled Kidney Beansvs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

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

6.42%0.077mg

Thiamine

0.13 mgvs0.077 mg

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

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3.5%0.046mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.046 mgvs0.061 mg

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

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2.84%0.46mg

Vitamin B3

5.5%0.88mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs0.88 mg

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

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3.46%0.17mg

Vitamin B5

1.67%0.084mg

Pantothenic acid

0.17 mgvs0.084 mg

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

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7.27%0.094mg

Vitamin B6

6.56%0.085mg

Pyridoxine

0.094 mgvs0.085 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

18%72μg

Folates and Folic Acid

102 μgvs72 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

0.36%0.33mg

Ascorbic acid

0.94 mgvs0.33 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.16%0.024mg

Vitamin E

0.11%0.016mg

Tocopherols and Tocotrienols

0.024 mgvs0.016 mg

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

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5.5%6.6μg

Vitamin K

2.73%3.28μg

Phytomenadione or phylloquinone

6.6 μgvs3.28 μg

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

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Minerals

Boiled Kidney Beansvs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

2.76%27.6mg

Calcium

18%182mg

27.6 mgvs182 mg

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

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19%0.17mg

Copper

28.6%0.26mg

0.17 mgvs0.26 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

22.7%1.8mg

1.75 mgvs1.8 mg

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

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7.87%33mg

Magnesium

10.5%44.3mg

33 mgvs44.3 mg

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

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14.7%0.34mg

Manganese

27.7%0.64mg

0.34 mgvs0.64 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

21.5%151mg

109 mgvs151 mg

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

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9.38%319mg

Potassium

5.8%197mg

319 mgvs197 mg

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

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1.57%0.87μg

Selenium

26.5%14.6μg

0.87 μgvs14.6 μg

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

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0.052%0.79mg

Sodium

0.87%13mg

0.79 mgvs13 mg

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

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7.16%0.79mg

Zinc

9.54%1.05mg

0.79 mgvs1.05 mg

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

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1.42%52.7g

Water

3.87%143g

52.7 gvs143 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 2.1 times more Vitamin B5, 1.4 times more Vitamin B9, 2.9 times more Vitamin C and 2 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B6 per 100 kcal.
Both Boiled All Types Kidney Beans as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Boiled All Types Kidney Beans have 1.6 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 6.6 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 16.8 times more Selenium, 1.3 times more Zinc and 2.7 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled All Types Kidney Beans have 9.3 times more Carbohydrate and 15.4 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 15.4 times more Fat, 15.2 times more Saturated Fat, 3 times more Omega 3, 35.4 times more Omega 6, 4.6 times more Sugars and 1.7 times more Protein than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy per 100 kcal.
Both Boiled All Types Kidney Beans as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Kidney BeansVS Canned Kidney BeansTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Canned Kidney BeansBoiled Kidney BeansVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Koyadofu

Compare Foods

Comparing Nutrients in 100 calories Boiled Kidney BeansVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: