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

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Chilled Orange Juice with Calcium: 638g

Chilled Orange Juice from Concentrate with Calcium 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 Chilled Orange Juice with Calcium?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Chilled Orange Juice with Calcium	6%	2%	92%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.28% 0.089g	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	0.86% 0.15g	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	55.3% 72g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	73% 53g	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	19.6% 14.2g	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	% 13.3g	g per day for Men 19-50 years
Sucrose	NA	% 25.6g	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	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	37.3% 0.49mg	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	30.3% 121μg	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	238% 214mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Calcium	29% 292mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	29.8% 0.27mg	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	76% 6.1mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	16.7% 70.2mg	420mg per day for Men 19-50 years
Manganese	NA	6.4% 0.15mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	33.4% 1136mg	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	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	20% 741g	15% 557g	3700g per day for Men 19-50 years

MORI-NU Silken Tofu, Lite Firm VS Chilled Orange Juice With Calcium Nutrients Per 300 Kcal

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

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

• 300 kcal of Chilled Orange Juice from Concentrate with Calcium contain 1.5 times more Vitamin B2, 2 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Chilled Orange Juice with Calcium provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both MORI-NU silken Tofu, lite firm as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

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

• 300 calories of MORI-NU silken Tofu, lite firm have 3.7 times more Copper, 7.3 times more Iron, 2.2 times more Phosphorus, 54 times more Sodium, 6 times more Zinc and 1.3 times more Water than Chilled Orange Juice with Calcium.
• While 300 kcal of Chilled Orange Juice from Concentrate with Calcium contain 3.1 times more Calcium and 2.2 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Chilled Orange Juice with Calcium contain similar levels of Magnesium per 300 calories.
• 300 calories of Chilled Orange Juice with Calcium lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of MORI-NU silken Tofu, lite firm have 8.5 times more Fat and 11.8 times more Protein than Chilled Orange Juice with Calcium.
• While 300 kcal of Chilled Orange Juice from Concentrate with Calcium contain 8.1 times more Carbohydrate and 14.5 times more Sugars than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Chilled Orange Juice with Calcium offer comparable quantities of Energy per 300 calories.
• Both MORI-NU silken Tofu, lite firm as well as Chilled Orange Juice from Concentrate with Calcium provide inadequate amounts of Fiber in 300 calories.