Comparing Nutrients in 500 calories Tofu YogurtVS Boiled Kidney Beans

Weight per 500 calories

Tofu Yogurt

532g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Tofu yogurt, which is average in comparison to other foods. Tofu Yogurt having average energy density.

Which food has more nutrients per 500 calories - Tofu Yogurt or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Tofu Yogurt

15%

17%

68%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Tofu Yogurtvs 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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9.87%9.57g

Fat

2.03%1.97g

9.57 gvs1.97 g

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

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4.3%1.38g

Saturated Fat

0.9%0.29g

1.38 gvs0.29 g

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

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38.6%0.62g

Omega 3

42%0.67g

0.62 gvs0.67 g

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

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28%4.8g

Omega 6

2.5%0.43g

4.8 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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65.3%85g

Carbohydrate

69%89.8g

85 gvs89.8 g

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

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9.1%6.6g

Sugars

1.74%1.26g

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

6.6 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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2.8%1.06g

Fiber

66.3%25g

1.06 gvs25 g

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

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33.2%18.6g

Protein

61%34g

18.6 gvs34 g

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

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Vitamins

Tofu Yogurtvs Boiled Kidney Beans

1.2%10.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10.6 μgvs0 μg

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

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26.6%0.32mg

Vitamin B1

52.5%0.63mg

Thiamine

0.32 mgvs0.63 mg

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

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8.2%0.11mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.11 mgvs0.23 mg

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

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7.98%1.28mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

1.28 mgvs2.28 mg

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

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Vitamin B5

17.3%0.87mg

Pantothenic acid

NA mgvs0.87 mg

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

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8.2%0.11mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.11 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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7.98%32μg

Vitamin B9

128%512μg

Folates and Folic Acid

32 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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14.8%13.3mg

Vitamin C

5.25%4.72mg

Ascorbic acid

13.3 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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11%1.65mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.65 mgvs0.12 mg

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

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15.5%18.6μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

18.6 μgvs33 μg

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

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Minerals

Tofu Yogurtvs Boiled Kidney Beans

62.8%628mg

Calcium

13.8%138mg

628 mgvs138 mg

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

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44.3%0.4mg

Copper

94%0.85mg

0.4 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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70.5%5.64mg

Iron

109%8.74mg

5.64 mgvs8.74 mg

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

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50.7%213mg

Magnesium

39.4%165mg

213 mgvs165 mg

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

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Manganese

73.6%1.7mg

NA 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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29%202mg

Phosphorus

77.6%543mg

202 mgvs543 mg

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

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7.35%250mg

Potassium

47%1594mg

250 mgvs1594 mg

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

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126%69μg

Selenium

7.87%4.33μg

69 μgvs4.33 μg

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

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12.4%186mg

Sodium

0.26%3.94mg

186 mgvs3.94 mg

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

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15%1.65mg

Zinc

35.8%3.94mg

1.65 mgvs3.94 mg

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

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11%412g

Water

7.12%264g

412 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 Yogurt vs Boiled Kidney Beans:

Tofu yogurt has 2.8 times more Vitamin C and 14 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 4.4 times more Vitamin B6, 16 times more Vitamin B9 and 1.8 times more Vitamin K than Tofu yogurt.
Both Tofu yogurt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu Yogurt vs Boiled Kidney Beans:

Tofu yogurt has 4.6 times more Calcium, 1.3 times more Magnesium, 16 times more Selenium, 47.3 times more Sodium and 1.6 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.1 times more Copper, 1.6 times more Iron, 2.7 times more Phosphorus, 6.4 times more Potassium and 2.4 times more Zinc than Tofu yogurt.

Comparison of macro-nutrients per 500 calories:

Tofu yogurt has 4.9 times more Fat, 11.3 times more Omega 6 and 5.2 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 23.7 times more Fiber and 1.8 times more Protein than Tofu yogurt.
Both Tofu yogurt and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Tofu yogurt 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 YogurtVS No Cholesterol Mayonnaise DressingBoiled Kidney BeansVS No Cholesterol Mayonnaise DressingTofu YogurtVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Tofu YogurtVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu Yogurt or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: