Comparing Nutrients in 300 calories Fried TofuVS Canned Kidney Beans

Weight per 300 calories

Fried Tofu

111g

Canned Kidney Beans

357g

Fried Tofu has 3.2 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Fried Tofu or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Fried Tofuvs Canned Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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23%22.4g

Fat

2.2%2.14g

22.4 gvs2.14 g

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

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10%3.24g

Saturated Fat

1.57%0.5g

3.24 gvs0.5 g

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

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93%1.5g

Omega 3

18.3%0.29g

1.5 gvs0.29 g

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

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65.6%11g

Omega 6

2.23%0.38g

11 gvs0.38 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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7.57%9.84g

Carbohydrate

40%51.8g

9.84 gvs51.8 g

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

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4.17%3.02g

Sugars

9.1%6.6g

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

3.02 gvs6.6 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

%6.6g

NA gvs6.6 g

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

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11.4%4.33g

Fiber

40.4%15.4g

4.33 gvs15.4 g

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

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37.3%21g

Protein

33.3%18.6g

21 gvs18.6 g

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

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Vitamins

Fried Tofuvs Canned Kidney Beans

0.12%1.1μg

Vitamin A

RAE, retinol activity equivalents

1.1 μgvsNA μg

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

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15.7%0.19mg

Vitamin B1

34.5%0.41mg

Thiamine

0.19 mgvs0.41 mg

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

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4.27%0.056mg

Vitamin B2

14%0.18mg

Riboflavin

0.056 mgvs0.18 mg

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

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0.69%0.11mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

0.11 mgvs1.47 mg

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

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3.1%0.16mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

0.16 mgvs0.49 mg

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

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8.46%0.11mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.11 mgvs0.26 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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7.5%30μg

Vitamin B9

32%129μg

Folates and Folic Acid

30 μgvs129 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%0mg

Vitamin C

4.76%4.3mg

Ascorbic acid

0 mgvs4.3 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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0.3%0.044mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

0.044 mgvs0.071 mg

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

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7.22%8.67μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

8.67 μgvs14.6 μg

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

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Minerals

Fried Tofuvs Canned Kidney Beans

41.3%413mg

Calcium

12%121mg

413 mgvs121 mg

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

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49%0.44mg

Copper

53.6%0.48mg

0.44 mgvs0.48 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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67.6%5.4mg

Iron

52.2%4.18mg

5.4 mgvs4.18 mg

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

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16%66.7mg

Magnesium

23%96mg

66.7 mgvs96 mg

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

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72.2%1.66mg

Manganese

26%0.6mg

1.66 mgvs0.6 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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45.6%319mg

Phosphorus

46%321mg

319 mgvs321 mg

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

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4.77%162mg

Potassium

25%846mg

162 mgvs846 mg

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

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57.6%31.7μg

Selenium

5.84%3.2μg

31.7 μgvs3.2 μg

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

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1.2%17.8mg

Sodium

70.5%1057mg

17.8 mgvs1057 mg

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

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20%2.2mg

Zinc

15%1.64mg

2.2 mgvs1.64 mg

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

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1.5%56g

Water

7.53%279g

56 gvs279 g

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

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Lets compare vitamin content per 300 calories of Fried Tofu vs Canned Kidney Beans:

Canned All Types Kidney Beans contain 2.2 times more Vitamin B1, 3.3 times more Vitamin B2, 13.2 times more Vitamin B3, 3.2 times more Vitamin B5, 2.4 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin K than Fried Tofu.
Both Fried Tofu as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Fried Tofu vs Canned Kidney Beans:

Fried Tofu has 3.4 times more Calcium, 1.3 times more Iron, 2.8 times more Manganese, 9.9 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.4 times more Magnesium, 5.2 times more Potassium, 59.5 times more Sodium and 5 times more Water than Fried Tofu.
Both Fried Tofu and Canned All Types Kidney Beans have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Fried Tofu has 10.5 times more Fat, 6.4 times more Saturated Fat, 5.1 times more Omega 3 and 29.5 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 5.3 times more Carbohydrate, 2.2 times more Sugars and 3.5 times more Fiber than Fried Tofu.
Both Fried Tofu and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 300 kcal.
Both Fried Tofu as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Fried TofuVS OkaraCanned Kidney BeansVS OkaraFried TofuVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Fried TofuVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Fried Tofu or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: