Comparing Nutrients in 500 calories Boiled Kidney BeansVS MORI-NU silken Tofu, lite firm

Weight per 500 calories

Boiled Kidney Beans

394g

MORI-NU silken Tofu, lite firm

1351g

Boiled Kidney Beans have 3.4 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has average energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or MORI-NU silken Tofu, lite firm?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

MORI-NU silken Tofu, lite firm

68%

20%

12%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs MORI-NU silken Tofu, lite firm

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.03%1.97g

Fat

11%11g

1.97 gvs11 g

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

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0.9%0.29g

Saturated Fat

5.6%1.8g

0.29 gvs1.8 g

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

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42%0.67g

Omega 3

0.67 gvsNA g

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

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2.5%0.43g

Omega 6

0.43 gvsNA 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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69%89.8g

Carbohydrate

11.4%15g

89.8 gvs15 g

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

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1.74%1.26g

Sugars

8.4%6.1g

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

1.26 gvs6.1 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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66.3%25g

Fiber

0%0g

25 gvs0 g

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

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61%34g

Protein

152%85g

34 gvs85 g

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

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Vitamins

Boiled Kidney Beansvs MORI-NU silken Tofu, lite firm

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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52.5%0.63mg

Vitamin B1

45%0.54mg

Thiamine

0.63 mgvs0.54 mg

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

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17.6%0.23mg

Vitamin B2

20.8%0.27mg

Riboflavin

0.23 mgvs0.27 mg

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

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14.2%2.28mg

Vitamin B3

9.3%1.5mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs1.5 mg

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

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17.3%0.87mg

Vitamin B5

Pantothenic acid

0.87 mgvsNA mg

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

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36.3%0.47mg

Vitamin B6

0%0mg

Pyridoxine

0.47 mgvs0 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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128%512μg

Vitamin B9

Folates and Folic Acid

512 μgvsNA 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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5.25%4.72mg

Vitamin C

0%0mg

Ascorbic acid

4.72 mgvs0 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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0.79%0.12mg

Vitamin E

Tocopherols and Tocotrienols

0.12 mgvsNA mg

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

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27.6%33μg

Vitamin K

Phytomenadione or phylloquinone

33 μgvsNA μg

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

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Minerals

Boiled Kidney Beansvs MORI-NU silken Tofu, lite firm

13.8%138mg

Calcium

48.6%486mg

138 mgvs486 mg

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

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94%0.85mg

Copper

182%1.64mg

0.85 mgvs1.64 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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109%8.74mg

Iron

127%10mg

8.74 mgvs10 mg

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

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39.4%165mg

Magnesium

32%135mg

165 mgvs135 mg

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

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73.6%1.7mg

Manganese

1.7 mgvsNA 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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77.6%543mg

Phosphorus

156%1095mg

543 mgvs1095 mg

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

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47%1594mg

Potassium

25%851mg

1594 mgvs851 mg

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

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7.87%4.33μg

Selenium

4.33 μgvsNA μg

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

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0.26%3.94mg

Sodium

76.6%1149mg

3.94 mgvs1149 mg

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

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35.8%3.94mg

Zinc

40.5%4.46mg

3.94 mgvs4.46 mg

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

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7.12%264g

Water

33.4%1235g

264 gvs1235 g

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

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs MORI-NU silken Tofu, lite firm:

Boiled All Types Kidney Beans have 1.5 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
Both Boiled All Types Kidney Beans and MORI-NU silken Tofu, lite firm have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Boiled All Types Kidney Beans as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs MORI-NU silken Tofu, lite firm:

Boiled All Types Kidney Beans have 1.2 times more Magnesium and 1.9 times more Potassium than MORI-NU silken Tofu, lite firm.
While MORI-NU silken Tofu, lite firm contains 3.5 times more Calcium, 1.9 times more Copper, 2 times more Phosphorus, 291.8 times more Sodium and 4.7 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and MORI-NU silken Tofu, lite firm have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 6 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
While MORI-NU silken Tofu, lite firm contains 5.5 times more Fat, 6.3 times more Saturated Fat, 4.8 times more Sugars and 2.5 times more Protein than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and MORI-NU silken Tofu, lite firm have similar amounts of Energy per 500 kcal.
Both Boiled All Types Kidney Beans as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansMORI-NU silken Tofu, lite firmVS Canned Kidney BeansBoiled Kidney BeansVS Mori-nu silken tofu, lite extra firmMORI-NU silken Tofu, lite firmVS Mori-nu silken tofu, lite extra firm

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS MORI-NU silken Tofu, lite firm

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or MORI-NU silken Tofu, lite firm?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: