Comparing Nutrients in 500 calories Mori-nu firm silken tofuVS Canned Kidney Beans

Weight per 500 calories

Mori-nu firm silken tofu

807g

Canned Kidney Beans

595g

Canned All Types Kidney Beans have 1.4 times more energy per unit of mass than Mori-nu silken tofu, firm, which is average in comparison to other foods. Mori-nu firm silken tofu having low energy density.

Which food has more nutrients per 500 calories - Mori-nu firm silken tofu or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Mori-nu firm silken tofu

45%

40%

15%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Mori-nu firm silken tofuvs Canned Kidney Beans

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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22.4%21.8g

Fat

3.7%3.57g

21.8 gvs3.57 g

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

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10.2%3.27g

Saturated Fat

2.62%0.84g

3.27 gvs0.84 g

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

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Omega 3

30.5%0.49g

NA gvs0.49 g

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

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Omega 6

3.7%0.63g

NA gvs0.63 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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15%19.4g

Carbohydrate

66.4%86.3g

19.4 gvs86.3 g

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

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14%10.2g

Sugars

15%11g

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

10.2 gvs11 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

%11g

NA gvs11 g

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

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2.12%0.81g

Fiber

67.4%25.6g

0.81 gvs25.6 g

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

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99%55.6g

Protein

55.5%31g

55.6 gvs31 g

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

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Vitamins

Mori-nu firm silken tofuvs 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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68%0.81mg

Vitamin B1

57.5%0.69mg

Thiamine

0.81 mgvs0.69 mg

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

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25.4%0.33mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.33 mgvs0.3 mg

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

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12.4%2mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

2 mgvs2.45 mg

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

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Vitamin B5

16.4%0.82mg

Pantothenic acid

NA mgvs0.82 mg

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

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6.82%0.089mg

Vitamin B6

34%0.44mg

Pyridoxine

0.089 mgvs0.44 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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Vitamin B9

53.6%214μg

Folates and Folic Acid

NA μgvs214 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

7.94%7.14mg

Ascorbic acid

0 mgvs7.14 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

NA μgvs24.4 μg

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

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Minerals

Mori-nu firm silken tofuvs Canned Kidney Beans

26%258mg

Calcium

20.2%202mg

258 mgvs202 mg

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

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182%1.64mg

Copper

89.3%0.8mg

1.64 mgvs0.8 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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104%8.3mg

Iron

87%6.96mg

8.3 mgvs6.96 mg

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

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52%218mg

Magnesium

38.3%161mg

218 mgvs161 mg

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

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Manganese

43.5%1mg

NA 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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104%726mg

Phosphorus

76.5%536mg

726 mgvs536 mg

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

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46%1565mg

Potassium

41.5%1411mg

1565 mgvs1411 mg

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

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Selenium

9.74%5.36μg

NA μgvs5.36 μg

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

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19.4%290mg

Sodium

117%1762mg

290 mgvs1762 mg

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

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44.7%4.9mg

Zinc

25%2.74mg

4.9 mgvs2.74 mg

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

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19%705g

Water

12.6%465g

705 gvs465 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 Mori-nu firm silken tofu vs Canned Kidney Beans:

Canned All Types Kidney Beans contain 5 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
Both Mori-nu silken tofu, firm as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mori-nu firm silken tofu vs Canned Kidney Beans:

Mori-nu silken tofu, firm has 1.3 times more Calcium, 2 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Zinc and 1.5 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 6.1 times more Sodium than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Canned All Types Kidney Beans have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Mori-nu silken tofu, firm has 6.1 times more Fat, 3.9 times more Saturated Fat and 1.8 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 4.5 times more Carbohydrate and 31.7 times more Fiber than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Canned All Types Kidney Beans have similar amounts of Energy and Sugars per 500 kcal.
Both Mori-nu silken tofu, firm as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Mori-nu firm silken tofuVS Mori-nu extra firm silken tofuCanned Kidney BeansVS Mori-nu extra firm silken tofuMori-nu firm silken tofuVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Mori-nu firm silken tofuVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Mori-nu firm silken tofu or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: