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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Florida Oranges	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	6.3% 183kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	3.05% 3.97g	130g per day for Men 19-50 years
Sugars	50% 36.3g	2.3% 1.67g	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	0% 0g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Mori-nu silken tofu, lite extra firm	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	33% 0.4mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	2.73% 0.44mg	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	15.6% 0.2mg	0% 0mg	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	17% 67.5μg	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	198% 179mg	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

	Florida Oranges	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	17% 171mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	57% 0.51mg	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	4.47% 0.36mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	6.8% 47.6mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.35% 346g	9.75% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Mori-nu silken tofu, lite extra firm per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Mori-nu silken tofu, lite extra firm to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Florida Oranges have 3.3 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 14 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Florida Oranges as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Florida Oranges have 3 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While 14 oz of Mori-nu silken tofu, lite extra firm contain 3.3 times more Copper, 8.8 times more Iron, 6.9 times more Phosphorus, more Sodium and 3.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Mori-nu silken tofu, lite extra firm contain similar levels of Calcium, Magnesium and Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Zinc
• 14 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 11.5 times more Carbohydrate, 21.8 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 14 oz of Mori-nu silken tofu, lite extra firm contain 10 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Protein
• 14 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Florida Oranges as well as Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy in 14 ounces.