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Comparing Nutrients in 100 grams Fried TofuVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Fried Tofu
26%
62%
12%
Canned Kidney Beans
25%
6%
69%
100 g ▼

Macro Nutrients

9.3%270kcal
Energy
2.9%84kcal
270 kcalvs84 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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21%20g
Fat
0.62%0.6g
20 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.1%2.9g
Saturated Fat
0.44%0.14g
2.9 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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84%1.35g
Omega 3
5.13%0.082g
1.35 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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59%10g
Omega 6
0.62%0.11g
10 gvs0.11 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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6.8%8.86g
Carbohydrate
11%14.5g
8.86 gvs14.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.75%2.72g
Sugars
2.55%1.85g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.72 gvs1.85 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
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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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.85g
NA gvs1.85 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
10.3%3.9g
Fiber
11.3%4.3g
3.9 gvs4.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
33.6%19g
Protein
9.32%5.2g
19 gvs5.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
NA
RAE, retinol activity equivalents
1 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
14%0.17mg
Vitamin B1
9.67%0.12mg
Thiamine
0.17 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.85%0.05mg
Vitamin B2
3.92%0.051mg
Riboflavin
0.05 mgvs0.051 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.63%0.1mg
Vitamin B3
2.57%0.41mg
Niacin, nicotinic acid, niacinamide
0.1 mgvs0.41 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.8%0.14mg
Vitamin B5
2.76%0.14mg
Pantothenic acid
0.14 mgvs0.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.6%0.099mg
Vitamin B6
5.7%0.074mg
Pyridoxine
0.099 mgvs0.074 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
6.75%27μg
Vitamin B9
9%36μg
Folates and Folic Acid
27 μgvs36 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
1.33%1.2mg
Ascorbic acid
0 mgvs1.2 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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0.27%0.04mg
Vitamin E
0.13%0.02mg
Tocopherols and Tocotrienols
0.04 mgvs0.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.5%7.8μg
Vitamin K
3.4%4.1μg
Phytomenadione or phylloquinone
7.8 μgvs4.1 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

37.2%372mg
Calcium
3.4%34mg
372 mgvs34 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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44.2%0.4mg
Copper
15%0.14mg
0.4 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
61%4.87mg
Iron
14.6%1.17mg
4.87 mgvs1.17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg
Magnesium
6.43%27mg
60 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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65%1.5mg
Manganese
7.3%0.17mg
1.5 mgvs0.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
41%287mg
Phosphorus
13%90mg
287 mgvs90 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
4.3%146mg
Potassium
6.97%237mg
146 mgvs237 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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52%28.5μg
Selenium
1.64%0.9μg
28.5 μgvs0.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.07%16mg
Sodium
19.7%296mg
16 mgvs296 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg
Zinc
4.2%0.46mg
2 mgvs0.46 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.37%50.5g
Water
2.1%78g
50.5 gvs78 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Fried Tofu vs Canned Kidney Beans:
Comparing minerals per 100 grams for Fried Tofu vs Canned Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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