Comparing Nutrients in 500 calories Fried TofuVS Canned Kidney Beans

Weight per 500 calories

Fried Tofu

185g

Canned Kidney Beans

595g

Fried Tofu has 3.2 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Fried Tofu or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Fried 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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38.5%37.4g

Fat

3.7%3.57g

37.4 gvs3.57 g

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

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17%5.4g

Saturated Fat

2.62%0.84g

5.4 gvs0.84 g

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

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156%2.5g

Omega 3

30.5%0.49g

2.5 gvs0.49 g

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

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109%18.6g

Omega 6

3.7%0.63g

18.6 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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12.6%16.4g

Carbohydrate

66.4%86.3g

16.4 gvs86.3 g

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

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6.95%5.04g

Sugars

15%11g

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

5.04 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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19%7.22g

Fiber

67.4%25.6g

7.22 gvs25.6 g

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

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62.2%35g

Protein

55.5%31g

35 gvs31 g

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

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Vitamins

Fried Tofuvs Canned Kidney Beans

0.21%1.85μg

Vitamin A

RAE, retinol activity equivalents

1.85 μgvsNA μg

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

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26.2%0.31mg

Vitamin B1

57.5%0.69mg

Thiamine

0.31 mgvs0.69 mg

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

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7.12%0.093mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.093 mgvs0.3 mg

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

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1.16%0.19mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs2.45 mg

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

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5.2%0.26mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

0.26 mgvs0.82 mg

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

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14%0.18mg

Vitamin B6

34%0.44mg

Pyridoxine

0.18 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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12.5%50μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

50 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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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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0.49%0.074mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.074 mgvs0.12 mg

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

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12%14.4μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

14.4 μgvs24.4 μg

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

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Minerals

Fried Tofuvs Canned Kidney Beans

69%689mg

Calcium

20.2%202mg

689 mgvs202 mg

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

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82%0.74mg

Copper

89.3%0.8mg

0.74 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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113%9mg

Iron

87%6.96mg

9 mgvs6.96 mg

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

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26.5%111mg

Magnesium

38.3%161mg

111 mgvs161 mg

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

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120%2.77mg

Manganese

43.5%1mg

2.77 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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76%531mg

Phosphorus

76.5%536mg

531 mgvs536 mg

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

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7.95%270mg

Potassium

41.5%1411mg

270 mgvs1411 mg

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

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96%52.8μg

Selenium

9.74%5.36μg

52.8 μgvs5.36 μg

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

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1.98%29.6mg

Sodium

117%1762mg

29.6 mgvs1762 mg

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

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33.5%3.7mg

Zinc

25%2.74mg

3.7 mgvs2.74 mg

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

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2.53%94g

Water

12.6%465g

94 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 Fried Tofu vs Canned Kidney Beans:

Canned All Types Kidney Beans contain 2.2 times more Vitamin B1, 3.3 times more Vitamin B2, 13.2 times more Vitamin B3, 3.2 times more Vitamin B5, 2.4 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin K than Fried Tofu.
Both Fried Tofu as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Fried Tofu vs Canned Kidney Beans:

Fried Tofu has 3.4 times more Calcium, 1.3 times more Iron, 2.8 times more Manganese, 9.9 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.4 times more Magnesium, 5.2 times more Potassium, 59.5 times more Sodium and 5 times more Water than Fried Tofu.
Both Fried Tofu and Canned All Types Kidney Beans have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Fried Tofu has 10.5 times more Fat, 6.4 times more Saturated Fat, 5.1 times more Omega 3 and 29.5 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 5.3 times more Carbohydrate, 2.2 times more Sugars and 3.5 times more Fiber than Fried Tofu.
Both Fried Tofu and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
Both Fried Tofu 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:

Fried TofuVS OkaraCanned Kidney BeansVS OkaraFried TofuVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Fried TofuVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Fried Tofu or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: