Comparing Nutrients in 100 calories Canned Refried Beans, fat-freeVS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 100 calories

Canned Refried Beans, fat-free

127g

Vitasoy USA, Nasoya Lite Firm Tofu

185g

Canned Refried Beans, fat-free have 1.5 times more energy per 100g than Vitasoy USA, Nasoya Lite Firm Tofu. It has average energy density when compared to other foods. Vitasoy USA, Nasoya Lite Firm Tofu having low energy density.

Which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

Protein Fat Carbs

Canned Refried Beans, fat-free

27%

68%

Vitasoy USA, Nasoya Lite Firm Tofu

62%

28%

10%

100 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs Vitasoy USA, Nasoya Lite Firm Tofu

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

0.59%0.57g

Fat

3.25%3.15g

0.57 gvs3.15 g

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

Find Legumes rich in Fat

0.37%0.12g

Saturated Fat

1.16%0.37g

0.12 gvs0.37 g

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

Find Legumes rich in Saturated Fat

12%0.19g

Omega 3

0.19 gvsNA g

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

Find Legumes rich in Omega 3

1%0.17g

Omega 6

0.17 gvsNA 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

13%17g

Carbohydrate

1.85%2.4g

17 gvs2.4 g

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

Find Legumes rich in Carbohydrate

1.07%0.77g

Sugars

0.51%0.37g

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

0.77 gvs0.37 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

%0g

Glucose

0 gvsNA g

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

Find Legumes rich in Glucose

%0.77g

Sucrose

0.77 gvsNA g

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

Find Legumes rich in Sucrose

15.7%5.95g

Fiber

2.92%1.1g

5.95 gvs1.1 g

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

Find Legumes rich in Fiber

12%6.76g

Protein

27.4%15.4g

6.76 gvs15.4 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Refried Beans, fat-freevs Vitasoy USA, Nasoya Lite Firm Tofu

0%0μg

Vitamin A

19.5%176μg

RAE, retinol activity equivalents

0 μgvs176 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

3.16%0.038mg

Vitamin B1

Thiamine

0.038 mgvsNA mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

1.46%0.019mg

Vitamin B2

Riboflavin

0.019 mgvsNA mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

2.86%0.46mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

0.46 mgvsNA 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

4.94%0.25mg

Vitamin B5

Pantothenic acid

0.25 mgvsNA 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

11%0.14mg

Vitamin B6

Pyridoxine

0.14 mgvsNA 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

18%72μg

Vitamin B9

Folates and Folic Acid

72 μgvsNA μg

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

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

182%4.37μg

Cobalamin

0 μgvs4.37 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

1.27%1.14mg

Vitamin C

Ascorbic acid

1.14 mgvsNA mg

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

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

48.5%291IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs291 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.34%0.051mg

Vitamin E

64.4%9.67mg

Tocopherols and Tocotrienols

0.051 mgvs9.67 mg

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

Find Legumes rich in Vitamin E

2.1%2.53μg

Vitamin K

Phytomenadione or phylloquinone

2.53 μgvsNA μg

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

Find Legumes rich in Vitamin K

Minerals

Canned Refried Beans, fat-freevs Vitasoy USA, Nasoya Lite Firm Tofu

4.3%43mg

Calcium

34%341mg

43 mgvs341 mg

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

Find Legumes rich in Calcium

23%0.21mg

Copper

0.21 mgvsNA 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

25.6%2.05mg

Iron

37%2.96mg

2.05 mgvs2.96 mg

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

Find Legumes rich in Iron

11.5%48mg

Magnesium

48 mgvsNA mg

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

Find Legumes rich in Magnesium

18%0.41mg

Manganese

0.41 mgvsNA 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

20%141mg

Phosphorus

48%335mg

141 mgvs335 mg

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

Find Legumes rich in Phosphorus

13%435mg

Potassium

435 mgvsNA mg

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

Find Legumes rich in Potassium

13%7.2μg

Selenium

7.2 μgvsNA μg

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

Find Legumes rich in Selenium

29.5%443mg

Sodium

4.2%63mg

443 mgvs63 mg

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

Find Legumes rich in Sodium

7.48%0.82mg

Zinc

0.82 mgvsNA mg

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

Find Legumes rich in Zinc

2.7%100g

Water

4.36%161g

100 gvs161 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 Canned Refried Beans, fat-free vs Vitasoy USA, Nasoya Lite Firm Tofu:

Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, more Vitamin B12, more Vitamin D and 190.9 times more Vitamin E than Canned Refried Beans, fat-free.

Comparing minerals per 100 calories for Canned Refried Beans, fat-free vs Vitasoy USA, Nasoya Lite Firm Tofu:

Canned Refried Beans, fat-free have 7 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
While Vitasoy USA, Nasoya Lite Firm Tofu contains 7.9 times more Calcium, 1.4 times more Iron, 2.4 times more Phosphorus and 1.6 times more Water than Canned Refried Beans, fat-free.

Comparison of macro-nutrients per 100 calories:

Canned Refried Beans, fat-free have 7.1 times more Carbohydrate, 2.1 times more Sugars and 5.4 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
While Vitasoy USA, Nasoya Lite Firm Tofu contains 5.5 times more Fat, 3.1 times more Saturated Fat and 2.3 times more Protein than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Vitasoy USA, Nasoya Lite Firm Tofu have similar amounts of Energy per 100 kcal.
Both Canned Refried Beans, fat-free as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Refried Beans, fat-freeVS Cooked TempehVitasoy USA, Nasoya Lite Firm TofuVS Cooked TempehCanned Refried Beans, fat-freeVS Vitasoy USA, Organic Nasoya Super Firm Cubed TofuVitasoy USA, Nasoya Lite Firm TofuVS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu

Compare Foods

Comparing Nutrients in 100 calories Canned Refried Beans, fat-freeVS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: