Comparing Nutrients in 14 ounces Oranges VS 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	6.43% 187kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	51% 37g	7.17% 5.2g	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	25% 9.53g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	3.36% 0.044mg	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	29.8% 119μg	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	235% 211mg	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	4.76% 0.71mg	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	16% 159mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	91% 0.82mg	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	4.96% 0.4mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.55% 353g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 5.5 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 14 oz.
• Both Raw Oranges as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 in 14 oz.

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

• Raw Oranges have 1.3 times more Calcium than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 4.6 times more Copper, 8.2 times more Iron, 2.9 times more Magnesium, 4.4 times more Phosphorus and 7.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Mori-nu silken tofu, soft have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 4.1 times more Carbohydrate, 7.1 times more Sugars and 24 times more Fiber than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 22.5 times more Fat, 23.8 times more Saturated Fat and 5.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Mori-nu silken tofu, soft have similar amounts of Energy per 14 oz.
• Both Raw Oranges as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.