Comparing Nutrients in 300 calories MORI-NU silken Tofu, lite firm VS Navel Oranges

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Navel Oranges: 612g

Raw Navel Oranges have 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.

Which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Navel Oranges	7%	2%	91%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	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	6.86% 8.9g	59% 76.8g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	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	0% 0g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	91% 51g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	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	27% 0.32mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	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	0% 0mg	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 silken Tofu, lite firm	Navel Oranges	Recommended Dietary Allowance
Calcium	29% 292mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	76% 6.1mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	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	94% 657mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	20% 741g	14.2% 526g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of MORI-NU silken Tofu, lite firm vs Navel Oranges:

• Raw Navel Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 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 as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for MORI-NU silken Tofu, lite firm vs Navel Oranges:

• MORI-NU silken Tofu, lite firm has 4.1 times more Copper, 7.6 times more Iron, 1.2 times more Magnesium, 4.7 times more Phosphorus, 112.6 times more Sodium, 5.5 times more Zinc and 1.4 times more Water than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Navel Oranges have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• MORI-NU silken Tofu, lite firm has 7.1 times more Fat, 10.4 times more Saturated Fat and 9.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 8.6 times more Carbohydrate, 14.3 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.