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

Weight per 100 calories

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

164g

Canned Kidney Beans

119g

Canned All Types Kidney Beans have 1.4 times more energy per unit of mass than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), which is average in comparison 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 - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

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

43%

50%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Tofu, soft, 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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6.24%6.05g

Fat

0.74%0.71g

6.05 gvs0.71 g

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

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2.73%0.87g

Saturated Fat

0.52%0.17g

0.87 gvs0.17 g

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

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25.2%0.4g

Omega 3

6.1%0.098g

0.4 gvs0.098 g

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

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17.7%3g

Omega 6

0.74%0.13g

3 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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1.5%1.93g

Carbohydrate

13.3%17.3g

1.93 gvs17.3 g

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

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1.6%1.15g

Sugars

3.04%2.2g

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

1.15 gvs2.2 g

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

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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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Glucose

%0g

NA gvs0 g

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

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Sucrose

%2.2g

NA gvs2.2 g

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

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0.86%0.33g

Fiber

13.5%5.1g

0.33 gvs5.1 g

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

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21%11.8g

Protein

11%6.2g

11.8 gvs6.2 g

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

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Vitamins

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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6.42%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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4.67%0.061mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.061 mgvs0.061 mg

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

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5.5%0.88mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

0.88 mgvs0.49 mg

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

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1.67%0.084mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.084 mgvs0.16 mg

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

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6.56%0.085mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.085 mgvs0.088 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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18%72μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

72 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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0.36%0.33mg

Vitamin C

1.6%1.43mg

Ascorbic acid

0.33 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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0.11%0.016mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.016 mgvs0.024 mg

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

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2.73%3.28μg

Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

3.28 μgvs4.9 μg

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

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Minerals

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Canned Kidney Beans

18%182mg

Calcium

4.05%40.5mg

182 mgvs40.5 mg

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

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28.6%0.26mg

Copper

18%0.16mg

0.26 mgvs0.16 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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22.7%1.8mg

Iron

17.4%1.4mg

1.8 mgvs1.4 mg

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

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10.5%44.3mg

Magnesium

7.65%32mg

44.3 mgvs32 mg

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

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27.7%0.64mg

Manganese

8.7%0.2mg

0.64 mgvs0.2 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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21.5%151mg

Phosphorus

15.3%107mg

151 mgvs107 mg

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

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5.8%197mg

Potassium

8.3%282mg

197 mgvs282 mg

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

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26.5%14.6μg

Selenium

1.95%1.07μg

14.6 μgvs1.07 μg

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

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0.87%13mg

Sodium

23.5%352mg

13 mgvs352 mg

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

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9.54%1.05mg

Zinc

4.98%0.55mg

1.05 mgvs0.55 mg

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

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3.87%143g

Water

2.5%93g

143 gvs93 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Canned Kidney Beans:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.8 times more Vitamin B1, 2 times more Vitamin B5, 4.4 times more Vitamin C and 1.5 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

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

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 4.5 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 13.6 times more Selenium, 1.9 times more Zinc and 1.5 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.4 times more Potassium and 26.9 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 100 calories:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 8.5 times more Fat, 5.2 times more Saturated Fat, 4.1 times more Omega 3, 23.8 times more Omega 6 and 1.9 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 8.9 times more Carbohydrate, 1.9 times more Sugars and 15.6 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Canned All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuCanned Kidney BeansVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: