Comparing Nutrients in 14 ounces Mori-nu extra firm silken tofu VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Oranges	7%	2%	91%

Macro Nutrients

	Mori-nu extra firm silken tofu	Oranges	Recommended Dietary Allowance
Energy	7.53% 218kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	7.77% 7.54g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.1% 7.94g	36% 46.6g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	51% 37g	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	1.04% 0.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	18.3% 0.24mg	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	NA	29.8% 119μg	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	0% 0mg	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu extra firm silken tofu	Oranges	Recommended Dietary Allowance
Calcium	12.3% 123mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	20% 0.18mg	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	59% 4.72mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.3% 0.099mg	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	56.7% 397mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.45% 350g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mori-nu extra firm silken tofu vs Oranges:

• Raw Oranges contain more Vitamin A, 5.5 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Oranges have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Mori-nu silken tofu, extra firm as well as Raw Oranges have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Mori-nu extra firm silken tofu vs Oranges:

• Mori-nu silken tofu, extra firm has 4.4 times more Copper, 11.9 times more Iron, 2.7 times more Magnesium, 7.1 times more Phosphorus, more Sodium and 8.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Calcium than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Oranges have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Mori-nu silken tofu, extra firm has 15.8 times more Fat and 7.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 5.9 times more Carbohydrate, 9.4 times more Sugars and 24 times more Fiber than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Oranges have similar amounts of Energy per 14 oz.
• Both Mori-nu silken tofu, extra firm as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.