Comparing Nutrients in 300 calories Mori-nu extra firm silken tofu VS Navel Oranges

Weight per 300 calories

• Mori-nu extra firm silken tofu: 546g
• Navel Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Mori-nu extra firm silken tofu or Navel Oranges?

Macros Ratio

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

Macro Nutrients

	Mori-nu extra firm silken tofu	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	59% 76.8g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	1.44% 0.55g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	72% 40.4g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	17% 169mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	26.5% 0.24mg	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	81% 6.5mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	NA	7.7% 0.18mg	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	78% 545mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	23% 344mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	13% 481g	14.2% 526g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mori-nu extra firm silken tofu vs Navel Oranges:

• Raw Navel Oranges contain more Vitamin A, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 8.1 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Navel Oranges have similar amounts of Vitamin B1 per 300 kcal.
• Both Mori-nu silken tofu, extra firm as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Mori-nu extra firm silken tofu vs Navel Oranges:

• Mori-nu silken tofu, extra firm has 4.6 times more Copper, 8.2 times more Iron, 2.2 times more Magnesium, 3.9 times more Phosphorus, 56.1 times more Sodium and 6.7 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Calcium than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Navel Oranges have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Mori-nu silken tofu, extra firm has 11.3 times more Fat, 15.7 times more Saturated Fat and 7.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 7 times more Carbohydrate, 9.6 times more Sugars and 24.7 times more Fiber than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
• Both Mori-nu silken tofu, extra firm as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.