Comparing Nutrients in 14 ounces Navel Oranges VS Mori-nu soft silken tofu

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	6.7% 194kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	17% 171mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	6.45% 0.52mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9.55% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Mori-nu soft silken tofu per 14 oz

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

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

• 14 ounces of Navel Oranges have 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 7.2 times more Vitamin B6 and more Vitamin C than Mori-nu soft silken tofu.
• While 14 oz of Mori-nu silken tofu, soft contain 1.5 times more Vitamin B1 than Raw Navel Oranges.
• 14 ounces of Mori-nu soft silken tofu have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Navel Oranges have 1.4 times more Calcium than Mori-nu soft silken tofu.
• While 14 oz of Mori-nu silken tofu, soft contain 5.3 times more Copper, 6.3 times more Iron, 2.6 times more Magnesium, 2.7 times more Phosphorus and 6.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Mori-nu soft silken tofu contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 4.3 times more Carbohydrate, 6.5 times more Sugars and 22 times more Fiber than Mori-nu soft silken tofu.
• While 14 oz of Mori-nu silken tofu, soft contain 18 times more Fat and 5.3 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Protein
• 14 ounces of Mori-nu soft silken tofu provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Mori-nu silken tofu, soft provide inadequate amounts of Energy in 14 ounces.