Comparing Nutrients in 300 calories Canned Orange Juice VS Mori-nu silken tofu, lite extra firm

Weight per 300 calories

• Canned Orange Juice: 638g
• Mori-nu silken tofu, lite extra firm: 790g

Canned Orange Juice has 1.2 times more energy per 100g than Mori-nu silken tofu, lite extra firm. It has low energy density when compared to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Canned Orange Juice	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	77% 56g	4.57% 3.3g	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	21.4% 15.5g	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	% 14.5g	NA	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	5.04% 1.9g	0% 0g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	99% 55.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	0% 0mg	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	38.3% 153μg	NA	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	213% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	6.4% 64mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	113% 1mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	NA	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	15.5% 109mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	15% 560g	19.4% 718g	3700g per day for Men 19-50 years

Canned Orange Juice VS Mori-nu Silken Tofu, Lite Extra Firm Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Mori-nu silken tofu, lite extra firm:

• 300 calories of Canned Orange Juice have more Vitamin A, 1.5 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Canned Orange Juice and Mori-nu silken tofu, lite extra firm provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Mori-nu silken tofu, lite extra firm:

• 300 calories of Canned Orange Juice have 2.6 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While 300 kcal of Mori-nu silken tofu, lite extra firm contain 5.3 times more Calcium, 7.3 times more Copper, 9.8 times more Iron, 6 times more Phosphorus, 30.3 times more Sodium, 8 times more Zinc and 1.3 times more Water than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Mori-nu silken tofu, lite extra firm contain similar levels of Magnesium per 300 calories.
• 300 calories of Canned Orange Juice lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Orange Juice have 8.9 times more Carbohydrate and 16.9 times more Sugars than Mori-nu silken tofu, lite extra firm.
• While 300 kcal of Mori-nu silken tofu, lite extra firm contain 12.7 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Mori-nu silken tofu, lite extra firm offer comparable quantities of Energy per 300 calories.
• Both Unsweetened Canned Orange Juice as well as Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber in 300 calories.