Comparing Nutrients in 300 calories HOUSE FOODS Firm Tofu VS Florida Oranges

Weight per 300 calories

• HOUSE FOODS Firm Tofu: 353g
• Florida Oranges: 652g

HOUSE FOODS Firm Tofu have 1.8 times more energy per 100g than Florida Oranges. It has average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - HOUSE FOODS Firm Tofu or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
HOUSE FOODS Firm Tofu	51%	44%	5%
Florida Oranges	6%	4%	90%

Macro Nutrients

	HOUSE FOODS Firm Tofu	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	7.83% 2.5g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	58% 75.3g	130g per day for Men 19-50 years
Sugars	1.95% 1.4g	82.2% 59.6g	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	8.36% 3.18g	41% 15.7g	38g per day for Men 19-50 years
Protein	69% 38.5g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	HOUSE FOODS Firm Tofu	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	25.6% 0.33mg	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	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.3% 3.9mg	326% 293mg	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	7.83% 1.17mg	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

	HOUSE FOODS Firm Tofu	Florida Oranges	Recommended Dietary Allowance
Calcium	52.6% 526mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	NA	28.3% 0.25mg	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	74.6% 5.96mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	NA	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	NA	6.8% 0.16mg	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	NA	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	NA	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	NA	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	7.76% 116mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	7.9% 292g	15.4% 568g	3700g per day for Men 19-50 years

HOUSE FOODS Firm Tofu VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - HOUSE FOODS Firm Tofu or Florida Oranges?

Lets compare vitamin content per 300 calories of HOUSE FOODS Firm Tofu vs Florida Oranges:

• 300 kcal of Raw Florida Oranges contain 75.6 times more Vitamin C than HOUSE FOODS Premium Firm Tofu.
• 300 calories of HOUSE FOODS Firm Tofu have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for HOUSE FOODS Firm Tofu vs Florida Oranges:

• 300 calories of HOUSE FOODS Firm Tofu have 1.9 times more Calcium, 10.2 times more Iron and more Sodium than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.9 times more Water than HOUSE FOODS Premium Firm Tofu.

Comparison of macro-nutrients per 300 calories:

• 300 calories of HOUSE FOODS Firm Tofu have 10.8 times more Fat, 15.4 times more Saturated Fat and 8.4 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 22 times more Carbohydrate, 42.2 times more Sugars and 4.9 times more Fiber than HOUSE FOODS Premium Firm Tofu.
• Both HOUSE FOODS Firm Tofu and Florida Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of HOUSE FOODS Firm Tofu provide inadequate amounts of Carbohydrate