Comparing Nutrients in 500 calories Tofu, extra firm, prepared with nigariVS Boiled Kidney Beans

Weight per 500 calories

Tofu, extra firm, prepared with nigari

602g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.5 times more energy per unit of mass than Tofu, extra firm, prepared with nigari, which is average in comparison to other foods. Tofu, extra firm, prepared with nigari having average energy density.

Which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Tofu, extra firm, prepared with nigari

43%

51%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Tofu, extra firm, prepared with nigarivs Boiled 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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32.7%31.7g

Fat

2.03%1.97g

31.7 gvs1.97 g

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

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17.3%5.54g

Saturated Fat

0.9%0.29g

5.54 gvs0.29 g

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

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98%1.57g

Omega 3

42%0.67g

1.57 gvs0.67 g

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

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84.5%14.4g

Omega 6

2.5%0.43g

14.4 gvs0.43 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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5.47%7.1g

Carbohydrate

69%89.8g

7.1 gvs89.8 g

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

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5.9%4.28g

Sugars

1.74%1.26g

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

4.28 gvs1.26 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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16%6.02g

Fiber

66.3%25g

6.02 gvs25 g

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

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107%60g

Protein

61%34g

60 gvs34 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Tofu, extra firm, prepared with nigarivs 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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24%0.29mg

Vitamin B1

52.5%0.63mg

Thiamine

0.29 mgvs0.63 mg

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

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22.2%0.29mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.29 mgvs0.23 mg

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

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9.07%1.45mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

1.45 mgvs2.28 mg

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

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102%5.1mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

5.1 mgvs0.87 mg

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

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38.5%0.5mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.5 mgvs0.47 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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13.6%54.2μg

Vitamin B9

128%512μg

Folates and Folic Acid

54.2 μgvs512 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

5.25%4.72mg

Ascorbic acid

0 mgvs4.72 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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0.4%0.06mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.06 mgvs0.12 mg

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

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14%17μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

17 μgvs33 μg

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

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Minerals

Tofu, extra firm, prepared with nigarivs Boiled Kidney Beans

170%1699mg

Calcium

13.8%138mg

1699 mgvs138 mg

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

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134%1.2mg

Copper

94%0.85mg

1.2 mgvs0.85 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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154%12.3mg

Iron

109%8.74mg

12.3 mgvs8.74 mg

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

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50.2%211mg

Magnesium

39.4%165mg

211 mgvs165 mg

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

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174%4mg

Manganese

73.6%1.7mg

4 mgvs1.7 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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96%669mg

Phosphorus

77.6%543mg

669 mgvs543 mg

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

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23%783mg

Potassium

47%1594mg

783 mgvs1594 mg

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

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142%78.3μg

Selenium

7.87%4.33μg

78.3 μgvs4.33 μg

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

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1.6%24mg

Sodium

0.26%3.94mg

24 mgvs3.94 mg

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

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58.6%6.45mg

Zinc

35.8%3.94mg

6.45 mgvs3.94 mg

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

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13.4%496g

Water

7.12%264g

496 gvs264 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 Tofu, extra firm, prepared with nigari vs Boiled Kidney Beans:

Tofu, extra firm, prepared with nigari has 1.3 times more Vitamin B2 and 5.9 times more Vitamin B5 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 9.4 times more Vitamin B9, more Vitamin C and 2 times more Vitamin K than Tofu, extra firm, prepared with nigari.
Both Tofu, extra firm, prepared with nigari and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
Both Tofu, extra firm, prepared with nigari as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Tofu, extra firm, prepared with nigari vs Boiled Kidney Beans:

Tofu, extra firm, prepared with nigari has 12.3 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.2 times more Phosphorus, 18.1 times more Selenium, 1.6 times more Zinc and 1.9 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Potassium than Tofu, extra firm, prepared with nigari.

Comparison of macro-nutrients per 500 calories:

Tofu, extra firm, prepared with nigari has 16.1 times more Fat, 19.3 times more Saturated Fat, 2.3 times more Omega 3, 33.8 times more Omega 6, 3.4 times more Sugars and 1.8 times more Protein than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 12.6 times more Carbohydrate and 4.2 times more Fiber than Tofu, extra firm, prepared with nigari.
Both Tofu, extra firm, prepared with nigari and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Tofu, extra firm, prepared with nigari as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu, extra firm, prepared with nigariVS Hard Tofu, prepared with nigariBoiled Kidney BeansVS Hard Tofu, prepared with nigariTofu, extra firm, prepared with nigariVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Tofu, extra firm, prepared with nigariVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: