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Compare Nutrients in 100 grams Fried TofuVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Fried Tofu
28%
67%
5%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
Fried TofuBoiled Kidney Beans
Vitamin A
0.11%
0%
1 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
14%
13%
0.17 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.85%
4.46%
0.05 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
0.63%
3.6%
0.1 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
7.6%
9.23%
0.099 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
1.33%
0 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.27%
0.2%
0.04 mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
6.5%
7%
7.8 μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
6.75%
32.5%
27 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Fried TofuBoiled Kidney Beans
Calcium
37%
3.5%
372 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
44%
24%
0.398 mg0.216 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
61%
27.8%
4.87 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
15%
10.5%
60 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
65%
18.7%
1.495 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
41%
19.7%
287 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
3.1%
8.6%
146 mg405 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
52%
2%
28.5 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.07%
0.07%
16 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
18%
9.1%
1.99 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Fried Tofu vs Boiled Kidney Beans:
Boiled All Types Kidney Beans contain 5.8 times more Vitamin B3 and 4.8 times more Folate than Fried Tofu. Both Fried Tofu and Boiled All Types Kidney Beans have similar amounts of Thiamine, Vitamin B2, Vitamin B6 and Vitamin K per 100g.Both Fried Tofu as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 100g.

Comparing minerals per 100 grams for Fried Tofu vs Boiled Kidney Beans:
Fried Tofu has 10.6 times more Calcium, 1.8 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 3.5 times more Manganese, 2.1 times more Phosphorus, 25.9 times more Selenium, 16 times more Sodium and 2 times more Zinc than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.8 times more Potassium than Fried Tofu.

Macro Nutrients

100gRDA for Men 19-30 years
Fried TofuBoiled Kidney Beans
Fat
21%
0.52%
20.18 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
33.6%
15%
18.82 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
6.8%
17.5%
8.86 g22.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
9.3%
4.38%
270 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
3.75%
0.44%
2.72 g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
10%
17%
3.9 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
9.1%
0.23%
2.918 g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
84%
10.6%
1.346 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
59%
0.64%
10.044 g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.37%
1.8%
50.52 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Fried Tofu has 40.4 times more Fat, 2.2 times more Protein, 2.1 times more Energy, 8.5 times more Sugars, 40 times more Saturated Fat, 7.9 times more Omega 3 and 93 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.6 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Water than Fried Tofu.