Comparing Nutrients in 300 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Boiled Kidney Beans

Weight per 300 calories

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

492g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 2.1 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 300 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

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

43%

50%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Boiled 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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18.7%18g

Fat

1.2%1.2g

18 gvs1.2 g

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

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8.2%2.62g

Saturated Fat

0.54%0.17g

2.62 gvs0.17 g

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

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75.6%1.2g

Omega 3

25%0.4g

1.2 gvs0.4 g

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

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53%9.02g

Omega 6

1.5%0.26g

9.02 gvs0.26 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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4.46%5.8g

Carbohydrate

41.4%54g

5.8 gvs54 g

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

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4.75%3.44g

Sugars

1.04%0.76g

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

3.44 gvs0.76 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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2.6%0.98g

Fiber

39.8%15g

0.98 gvs15 g

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

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63%35.3g

Protein

36.6%20.5g

35.3 gvs20.5 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 Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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19.3%0.23mg

Vitamin B1

31.5%0.38mg

Thiamine

0.23 mgvs0.38 mg

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

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14%0.18mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.18 mgvs0.14 mg

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

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16.4%2.63mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

2.63 mgvs1.37 mg

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

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5%0.25mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.25 mgvs0.52 mg

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

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19.7%0.26mg

Vitamin B6

22%0.28mg

Pyridoxine

0.26 mgvs0.28 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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54%216μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

216 μgvs307 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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1.1%0.98mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0.98 mgvs2.83 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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0.33%0.049mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.049 mgvs0.071 mg

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

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8.2%9.84μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

9.84 μgvs20 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 Boiled Kidney Beans

54.6%546mg

Calcium

8.27%82.7mg

546 mgvs82.7 mg

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

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85.8%0.77mg

Copper

56.7%0.51mg

0.77 mgvs0.51 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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68.2%5.46mg

Iron

65.6%5.24mg

5.46 mgvs5.24 mg

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

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31.6%133mg

Magnesium

23.6%99mg

133 mgvs99 mg

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

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83%1.9mg

Manganese

44%1mg

1.9 mgvs1 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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64.6%452mg

Phosphorus

46.6%326mg

452 mgvs326 mg

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

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17.4%590mg

Potassium

28%957mg

590 mgvs957 mg

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

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79.6%43.8μg

Selenium

4.72%2.6μg

43.8 μgvs2.6 μg

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

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2.62%39.3mg

Sodium

0.16%2.36mg

39.3 mgvs2.36 mg

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

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28.6%3.15mg

Zinc

21.5%2.36mg

3.15 mgvs2.36 mg

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

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11.6%429g

Water

4.27%158g

429 gvs158 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Boiled Kidney Beans:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B5, 1.4 times more Vitamin B9, 2.9 times more Vitamin C and 2 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 Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Boiled Kidney Beans:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 6.6 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 16.8 times more Selenium, 1.3 times more Zinc and 2.7 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Boiled All Types Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 15.4 times more Fat, 15.2 times more Saturated Fat, 3 times more Omega 3, 35.4 times more Omega 6, 4.6 times more Sugars and 1.7 times more Protein than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 9.3 times more Carbohydrate and 15.4 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 Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuBoiled Kidney BeansVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: