Comparing Nutrients in 100 calories Oranges VS Mori-nu soft silken tofu

Weight per 100 calories

• Oranges: 213g
• Mori-nu soft silken tofu: 182g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Oranges or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	27.4% 20g	3.3% 2.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	0.48% 0.18g	38g per day for Men 19-50 years
Protein	3.57% 2g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	8.5% 85mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.66% 0.21mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	12.6% 52.7mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.26% 29.8mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	5% 185g	4.37% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Mori-nu soft silken tofu:

• Raw Oranges have more Vitamin A, 6.4 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
• Both Raw Oranges and Mori-nu silken tofu, soft have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Raw Oranges as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Mori-nu soft silken tofu:

• Raw Oranges have 1.5 times more Calcium than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 3.9 times more Copper, 7 times more Iron, 2.5 times more Magnesium, 3.8 times more Phosphorus and 6.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Mori-nu silken tofu, soft have similar amounts of Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 4.7 times more Carbohydrate, 8.4 times more Sugars and 28.1 times more Fiber than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 19.2 times more Fat, 20.3 times more Saturated Fat and 4.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Mori-nu silken tofu, soft have similar amounts of Energy per 100 kcal.
• Both Raw Oranges as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.