Comparing Nutrients in 100 calories HOUSE FOODS Firm TofuVS Boiled Black Beans with Salt

Weight per 100 calories

HOUSE FOODS Firm Tofu

118g

Boiled Black Beans with Salt

75.8g

Boiled Black Beans with Salt have 1.6 times more energy per unit of mass than HOUSE FOODS Premium Firm Tofu, which is average in comparison to other foods. HOUSE FOODS Firm Tofu having average energy density.

Which food has more nutrients per 100 calories - HOUSE FOODS Firm Tofu or Boiled Black Beans with Salt?

Macros Ratio

Protein Fat Carbs

HOUSE FOODS Firm Tofu

51%

44%

Boiled Black Beans with Salt

26%

70%

100 kcal ▼

Macro Nutrients

HOUSE FOODS Firm Tofuvs Boiled Black Beans with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Legumes rich in Energy

5.1%4.93g

Fat

0.42%0.41g

4.93 gvs0.41 g

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

Find Legumes rich in Fat

2.6%0.84g

Saturated Fat

0.33%0.11g

0.84 gvs0.11 g

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

Find Legumes rich in Saturated Fat

Omega 3

4.97%0.08g

NA gvs0.08 g

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

Find Legumes rich in Omega 3

Omega 6

0.56%0.095g

NA gvs0.095 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

0.88%1.14g

Carbohydrate

14%18g

1.14 gvs18 g

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

Find Legumes rich in Carbohydrate

0.65%0.47g

Sugars

0.33%0.24g

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

0.47 gvs0.24 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

2.8%1.06g

Fiber

17.3%6.6g

1.06 gvs6.6 g

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

Find Legumes rich in Fiber

23%13g

Protein

12%6.7g

13 gvs6.7 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

HOUSE FOODS Firm Tofuvs Boiled Black Beans with Salt

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

Vitamin B1

15.4%0.18mg

Thiamine

NA mgvs0.18 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

Vitamin B2

3.44%0.045mg

Riboflavin

NA mgvs0.045 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

Vitamin B3

2.4%0.38mg

Niacin, nicotinic acid, niacinamide

NA mgvs0.38 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

3.67%0.18mg

Pantothenic acid

NA mgvs0.18 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B6

4.02%0.052mg

Pyridoxine

NA mgvs0.052 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

Vitamin B9

28.2%113μg

Folates and Folic Acid

NA μgvs113 μg

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

Find Legumes rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

1.44%1.3mg

Vitamin C

0%0mg

Ascorbic acid

1.3 mgvs0 mg

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

Find Legumes rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

4.4%0.66mg

Tocopherols and Tocotrienols

NA mgvs0.66 mg

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

Find Legumes rich in Vitamin E

Vitamin K

2.1%2.5μg

Phytomenadione or phylloquinone

NA μgvs2.5 μg

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

Find Legumes rich in Vitamin K

Minerals

HOUSE FOODS Firm Tofuvs Boiled Black Beans with Salt

17.5%175mg

Calcium

2.05%20.5mg

175 mgvs20.5 mg

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

Find Legumes rich in Calcium

Copper

17.6%0.16mg

NA mgvs0.16 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

25%2mg

Iron

20%1.6mg

2 mgvs1.6 mg

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

Find Legumes rich in Iron

Magnesium

12.6%53mg

NA mgvs53 mg

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

Find Legumes rich in Magnesium

Manganese

14.6%0.34mg

NA mgvs0.34 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

Phosphorus

15%106mg

NA mgvs106 mg

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

Find Legumes rich in Phosphorus

Potassium

7.9%269mg

NA mgvs269 mg

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

Find Legumes rich in Potassium

Selenium

1.65%0.91μg

NA μgvs0.91 μg

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

Find Legumes rich in Selenium

2.6%39mg

Sodium

12%180mg

39 mgvs180 mg

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

Find Legumes rich in Sodium

Zinc

7.7%0.85mg

NA mgvs0.85 mg

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

Find Legumes rich in Zinc

2.63%97g

Water

1.35%50g

97 gvs50 g

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

Find Legumes rich in Water

Lets compare vitamin content per 100 calories of HOUSE FOODS Firm Tofu vs Boiled Black Beans with Salt:

HOUSE FOODS Premium Firm Tofu have more Vitamin C than Boiled Black Beans with Salt.

Comparing minerals per 100 calories for HOUSE FOODS Firm Tofu vs Boiled Black Beans with Salt:

HOUSE FOODS Premium Firm Tofu have 8.6 times more Calcium, 1.2 times more Iron and 2 times more Water than Boiled Black Beans with Salt.
While Boiled Black Beans with Salt contain 4.6 times more Sodium than HOUSE FOODS Premium Firm Tofu.

Comparison of macro-nutrients per 100 calories:

HOUSE FOODS Premium Firm Tofu have 12 times more Fat, 7.9 times more Saturated Fat and 1.9 times more Protein than Boiled Black Beans with Salt.
While Boiled Black Beans with Salt contain 15.7 times more Carbohydrate and 6.2 times more Fiber than HOUSE FOODS Premium Firm Tofu.
Both HOUSE FOODS Premium Firm Tofu and Boiled Black Beans with Salt have similar amounts of Energy per 100 kcal.
Both HOUSE FOODS Premium Firm Tofu as well as Boiled Black Beans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

HOUSE FOODS Firm TofuVS Boiled Mature Seed Adzuki Beans with SaltBoiled Black Beans with SaltVS Boiled Mature Seed Adzuki Beans with SaltHOUSE FOODS Firm TofuVS Canned Black Beans low SaltBoiled Black Beans with SaltVS Canned Black Beans low Salt

Compare Foods

Comparing Nutrients in 100 calories HOUSE FOODS Firm TofuVS Boiled Black Beans with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - HOUSE FOODS Firm Tofu or Boiled Black Beans with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: