Comparing Nutrients in 300 calories Mori-nu silken tofu, lite extra firm VS Valencia Oranges

Weight per 300 calories

• Mori-nu silken tofu, lite extra firm: 790g
• Valencia Oranges: 612g

Raw Valencia Oranges have 1.3 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is low in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Discover which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.07% 7.9g	56% 72.8g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	NA	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	0% 0g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	99% 55.3g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Valencia 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	19.7% 0.24mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Valencia Oranges	Recommended Dietary Allowance
Calcium	34% 339mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	25% 0.23mg	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	78% 6.24mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	NA	6.12% 0.14mg	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	94% 655mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	19.4% 718g	14.3% 529g	3700g per day for Men 19-50 years

Mori-nu Silken Tofu, Lite Extra Firm VS Valencia Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or Valencia Oranges?

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

• 300 kcal of Raw Valencia Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 300 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, lite extra firm as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Mori-nu silken tofu, lite extra firm have 1.4 times more Calcium, 4.5 times more Copper, 11.3 times more Iron, 1.3 times more Magnesium, 6.3 times more Phosphorus, more Sodium, 5.6 times more Zinc and 1.4 times more Water than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 2.4 times more Potassium than Mori-nu silken tofu, lite extra firm.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mori-nu silken tofu, lite extra firm have 8.7 times more Protein than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 9.2 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Valencia Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber