Comparing Nutrients in 500 calories Vitasoy USA Nasoya, Lite Silken TofuVS Boiled Kidney Beans

Weight per 500 calories

Vitasoy USA Nasoya, Lite Silken Tofu

1163g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 3 times more energy per unit of mass than Vitasoy USA Nasoya, Lite Silken Tofu, which is average in comparison to other foods. Vitasoy USA Nasoya, Lite Silken Tofu having low energy density.

Which food has more nutrients per 500 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Vitasoy USA Nasoya, Lite Silken Tofu

77%

23%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Vitasoy USA Nasoya, Lite Silken Tofuvs 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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13%12.8g

Fat

2.03%1.97g

12.8 gvs1.97 g

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

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7.27%2.33g

Saturated Fat

0.9%0.29g

2.33 gvs0.29 g

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

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Omega 3

42%0.67g

NA gvs0.67 g

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

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Omega 6

2.5%0.43g

NA 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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0%0g

Carbohydrate

69%89.8g

0 gvs89.8 g

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

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Sugars

1.74%1.26g

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

NA 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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Fiber

66.3%25g

NA gvs25 g

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

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170%95g

Protein

61%34g

95 gvs34 g

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

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Vitamins

Vitasoy USA Nasoya, Lite Silken Tofuvs Boiled Kidney Beans

124%1116μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1116 μgvs0 μg

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

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Vitamin B1

52.5%0.63mg

Thiamine

NA mgvs0.63 mg

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

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Vitamin B2

17.6%0.23mg

Riboflavin

NA mgvs0.23 mg

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

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Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

NA 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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Vitamin B6

36.3%0.47mg

Pyridoxine

NA 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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Vitamin B9

128%512μg

Folates and Folic Acid

NA μgvs512 μg

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

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1172%28μg

Vitamin B12

0%0μg

Cobalamin

28 μgvs0 μg

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

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Vitamin C

5.25%4.72mg

Ascorbic acid

NA mgvs4.72 mg

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

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297%1779IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

1779 IUvs0 IU

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

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408%61mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

61 mgvs0.12 mg

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

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Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

NA μgvs33 μg

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

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Minerals

Vitasoy USA Nasoya, Lite Silken Tofuvs Boiled Kidney Beans

458%4581mg

Calcium

13.8%138mg

4581 mgvs138 mg

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

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Copper

94%0.85mg

NA 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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126%10mg

Iron

109%8.74mg

10 mgvs8.74 mg

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

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Magnesium

39.4%165mg

NA 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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337%2360mg

Phosphorus

77.6%543mg

2360 mgvs543 mg

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

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Potassium

47%1594mg

NA mgvs1594 mg

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

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Selenium

7.87%4.33μg

NA μgvs4.33 μg

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

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61.2%919mg

Sodium

0.26%3.94mg

919 mgvs3.94 mg

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

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Zinc

35.8%3.94mg

NA mgvs3.94 mg

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

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28.2%1044g

Water

7.12%264g

1044 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 Vitasoy USA Nasoya, Lite Silken Tofu vs Boiled Kidney Beans:

Vitasoy USA Nasoya, Lite Silken Tofu has more Vitamin A, more Vitamin B12, more Vitamin D and 517.8 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 500 calories for Vitasoy USA Nasoya, Lite Silken Tofu vs Boiled Kidney Beans:

Vitasoy USA Nasoya, Lite Silken Tofu has 33.2 times more Calcium, 4.3 times more Phosphorus, 233.3 times more Sodium and 4 times more Water than Boiled All Types Kidney Beans.
Both Vitasoy USA Nasoya, Lite Silken Tofu and Boiled All Types Kidney Beans have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Vitasoy USA Nasoya, Lite Silken Tofu has 6.5 times more Fat, 8.1 times more Saturated Fat and 2.8 times more Protein than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
Both Vitasoy USA Nasoya, Lite Silken Tofu and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Vitasoy USA Nasoya, Lite Silken Tofu 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:

Vitasoy USA Nasoya, Lite Silken TofuVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmBoiled Kidney BeansVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Nasoya, Lite Silken TofuVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Vitasoy USA Nasoya, Lite Silken TofuVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: