Comparing Nutrients in 500 calories Canned Refried Beans, fat-freeVS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 500 calories

Canned Refried Beans, fat-free

633g

Vitasoy USA, Nasoya Lite Firm Tofu

926g

Canned Refried Beans, fat-free have 1.5 times more energy per 100g than Vitasoy USA, Nasoya Lite Firm Tofu. It has average energy density when compared to other foods. Vitasoy USA, Nasoya Lite Firm Tofu having low energy density.

Which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

Protein Fat Carbs

Canned Refried Beans, fat-free

27%

68%

Vitasoy USA, Nasoya Lite Firm Tofu

62%

28%

10%

500 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs Vitasoy USA, Nasoya Lite Firm Tofu

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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2.94%2.85g

Fat

16.2%15.7g

2.85 gvs15.7 g

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

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1.84%0.59g

Saturated Fat

5.8%1.85g

0.59 gvs1.85 g

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

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60.5%0.97g

Omega 3

0.97 gvsNA g

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

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5%0.85g

Omega 6

0.85 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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65.7%85.4g

Carbohydrate

9.26%12g

85.4 gvs12 g

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

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5.33%3.86g

Sugars

2.55%1.85g

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

3.86 gvs1.85 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%3.86g

Sucrose

3.86 gvsNA g

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

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78.3%29.7g

Fiber

14.6%5.56g

29.7 gvs5.56 g

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

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60.4%33.8g

Protein

137%77g

33.8 gvs77 g

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

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Vitamins

Canned Refried Beans, fat-freevs Vitasoy USA, Nasoya Lite Firm Tofu

0%0μg

Vitamin A

98%880μg

RAE, retinol activity equivalents

0 μgvs880 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

16%0.19mg

Vitamin B1

Thiamine

0.19 mgvsNA mg

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

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7.3%0.095mg

Vitamin B2

Riboflavin

0.095 mgvsNA mg

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

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14.3%2.3mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

2.3 mgvsNA mg

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

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24.7%1.23mg

Vitamin B5

Pantothenic acid

1.23 mgvsNA mg

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

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55%0.72mg

Vitamin B6

Pyridoxine

0.72 mgvsNA 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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90%361μg

Vitamin B9

Folates and Folic Acid

361 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

910%22μg

Cobalamin

0 μgvs22 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.33%5.7mg

Vitamin C

Ascorbic acid

5.7 mgvsNA mg

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

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0%0IU

Vitamin D

242%1454IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs1454 IU

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

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1.7%0.25mg

Vitamin E

322%48.3mg

Tocopherols and Tocotrienols

0.25 mgvs48.3 mg

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

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10.5%12.7μg

Vitamin K

Phytomenadione or phylloquinone

12.7 μgvsNA μg

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

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Minerals

Canned Refried Beans, fat-freevs Vitasoy USA, Nasoya Lite Firm Tofu

21.5%215mg

Calcium

170%1704mg

215 mgvs1704 mg

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

Find Legumes rich in Calcium

115%1.03mg

Copper

1.03 mgvsNA 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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128%10.3mg

Iron

185%15mg

10.3 mgvs15 mg

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

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57.3%241mg

Magnesium

241 mgvsNA mg

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

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89.7%2.06mg

Manganese

2.06 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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100%703mg

Phosphorus

239%1676mg

703 mgvs1676 mg

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

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64%2177mg

Potassium

2177 mgvsNA mg

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

Find Legumes rich in Potassium

65.6%36μg

Selenium

36 μgvsNA μg

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

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148%2215mg

Sodium

21%315mg

2215 mgvs315 mg

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

Find Legumes rich in Sodium

37.4%4.1mg

Zinc

4.1 mgvsNA mg

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

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13.5%498g

Water

21.8%806g

498 gvs806 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 Canned Refried Beans, fat-free vs Vitasoy USA, Nasoya Lite Firm Tofu:

Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, more Vitamin B12, more Vitamin D and 190.9 times more Vitamin E than Canned Refried Beans, fat-free.

Comparing minerals per 500 calories for Canned Refried Beans, fat-free vs Vitasoy USA, Nasoya Lite Firm Tofu:

Canned Refried Beans, fat-free have 7 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
While Vitasoy USA, Nasoya Lite Firm Tofu contains 7.9 times more Calcium, 1.4 times more Iron, 2.4 times more Phosphorus and 1.6 times more Water than Canned Refried Beans, fat-free.

Comparison of macro-nutrients per 500 calories:

Canned Refried Beans, fat-free have 7.1 times more Carbohydrate, 2.1 times more Sugars and 5.4 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
While Vitasoy USA, Nasoya Lite Firm Tofu contains 5.5 times more Fat, 3.1 times more Saturated Fat and 2.3 times more Protein than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Vitasoy USA, Nasoya Lite Firm Tofu have similar amounts of Energy per 500 kcal.
Both Canned Refried Beans, fat-free as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Refried Beans, fat-freeVS Cooked TempehVitasoy USA, Nasoya Lite Firm TofuVS Cooked TempehCanned Refried Beans, fat-freeVS Vitasoy USA, Organic Nasoya Super Firm Cubed TofuVitasoy USA, Nasoya Lite Firm TofuVS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu

Compare Foods

Comparing Nutrients in 500 calories Canned Refried Beans, fat-freeVS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: