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Comparing Nutrients in 100 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Canned Kidney Beans

Weight per 100 calories

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
128g
Canned Kidney Beans
119g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
42%
44%
14%
Canned Kidney Beans
25%
6%
69%
100 kcal ▼

Macro Nutrients

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Canned Kidney Beans
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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5.5%5.35g
Fat
0.74%0.71g
5.35 gvs0.71 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.18%1g
Saturated Fat
0.52%0.17g
1 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
13.4%0.21g
Omega 3
6.1%0.098g
0.21 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11%1.9g
Omega 6
0.74%0.13g
1.9 gvs0.13 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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2.8%3.65g
Carbohydrate
13.3%17.3g
3.65 gvs17.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.06%0.77g
Sugars
3.04%2.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.77 gvs2.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.2g
NA gvs2.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
3.04%1.15g
Fiber
13.5%5.1g
1.15 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
20.7%11.6g
Protein
11%6.2g
11.6 gvs6.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Canned Kidney Beans
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.4%0.077mg
Vitamin B1
11.5%0.14mg
Thiamine
0.077 mgvs0.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.2%0.081mg
Vitamin B2
4.67%0.061mg
Riboflavin
0.081 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.81%0.13mg
Vitamin B3
3.06%0.49mg
Niacin, nicotinic acid, niacinamide
0.13 mgvs0.49 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
2.82%0.14mg
Vitamin B5
3.3%0.16mg
Pantothenic acid
0.14 mgvs0.16 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
7%0.091mg
Vitamin B6
6.78%0.088mg
Pyridoxine
0.091 mgvs0.088 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.1%24.4μg
Vitamin B9
10.7%43μg
Folates and Folic Acid
24.4 μgvs43 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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0.28%0.26mg
Vitamin C
1.6%1.43mg
Ascorbic acid
0.26 mgvs1.43 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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0.085%0.013mg
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
0.013 mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.56%3.08μg
Vitamin K
4.07%4.9μg
Phytomenadione or phylloquinone
3.08 μgvs4.9 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Canned Kidney Beans
25.8%258mg
Calcium
4.05%40.5mg
258 mgvs40.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
30.3%0.27mg
Copper
18%0.16mg
0.27 mgvs0.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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
26%2.06mg
Iron
17.4%1.4mg
2.06 mgvs1.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.3%47.4mg
Magnesium
7.65%32mg
47.4 mgvs32 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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35%0.8mg
Manganese
8.7%0.2mg
0.8 mgvs0.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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
22%155mg
Phosphorus
15.3%107mg
155 mgvs107 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
5.6%190mg
Potassium
8.3%282mg
190 mgvs282 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
23%12.7μg
Selenium
1.95%1.07μg
12.7 μgvs1.07 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.03%15.4mg
Sodium
23.5%352mg
15.4 mgvs352 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
9.67%1.06mg
Zinc
4.98%0.55mg
1.06 mgvs0.55 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.87%106g
Water
2.5%93g
106 gvs93 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Canned Kidney Beans:
Comparing minerals per 100 calories for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Canned Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Canned Kidney BeansVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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