Comparing Nutrients in 300 calories MORI-NU silken Tofu, lite firm VS Canned Orange Juice

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Canned Orange Juice: 638g

Unsweetened Canned Orange Juice has 1.3 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is low in comparison to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.86% 8.9g	54% 70.3g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	77% 56g	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	21.4% 15.5g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	NA	% 26g	g per day for Men 19-50 years
Fiber	0% 0g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	91% 51g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	15.2% 0.2mg	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	38.3% 153μg	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	213% 192mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Canned Orange Juice	Recommended Dietary Allowance
Calcium	29% 292mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	76% 6.1mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	NA	5.83% 0.13mg	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% 657mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	NA	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	20% 741g	15% 560g	3700g per day for Men 19-50 years

MORI-NU Silken Tofu, Lite Firm VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or Canned Orange Juice?

Lets compare vitamin content per 300 calories of MORI-NU silken Tofu, lite firm vs Canned Orange Juice:

• 300 calories of MORI-NU silken Tofu, lite firm have 1.3 times more Vitamin B1 and 1.2 times more Vitamin B2 than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain more Vitamin A, 1.4 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• 300 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both MORI-NU silken Tofu, lite firm as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for MORI-NU silken Tofu, lite firm vs Canned Orange Juice:

• 300 calories of MORI-NU silken Tofu, lite firm have 4.6 times more Calcium, 7 times more Copper, 9.5 times more Iron, 1.3 times more Magnesium, 6.1 times more Phosphorus, 27 times more Sodium, 10.5 times more Zinc and 1.3 times more Water than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 2.3 times more Potassium than MORI-NU silken Tofu, lite firm.
• 300 calories of Canned Orange Juice lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of MORI-NU silken Tofu, lite firm have 6.8 times more Fat and 11.8 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 7.9 times more Carbohydrate and 15.3 times more Sugars than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Canned Orange Juice offer comparable quantities of Energy per 300 calories.
• Both MORI-NU silken Tofu, lite firm as well as Unsweetened Canned Orange Juice provide inadequate amounts of Fiber in 300 calories.