Comparing Nutrients in 300 calories Oranges VS Mori-nu soft silken tofu

Weight per 300 calories

• Oranges: 638g
• Mori-nu soft silken tofu: 546g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Oranges or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	6.1% 1.95g	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	0.68% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	12% 16g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	9.86% 7.15g	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	40.3% 15.3g	1.44% 0.55g	38g per day for Men 19-50 years
Protein	10.7% 6g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	4.6% 0.06mg	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	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	25.5% 255mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	125% 1.13mg	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	7.98% 0.64mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	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	12.8% 89.4mg	48.3% 338mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	15% 554g	13% 485g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Mori-nu soft silken tofu:

• Raw Oranges have more Vitamin A, 6.4 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
• Both Raw Oranges and Mori-nu silken tofu, soft have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Raw Oranges as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Mori-nu soft silken tofu:

• Raw Oranges have 1.5 times more Calcium than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 3.9 times more Copper, 7 times more Iron, 2.5 times more Magnesium, 3.8 times more Phosphorus and 6.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Mori-nu silken tofu, soft have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 4.7 times more Carbohydrate, 8.4 times more Sugars and 28.1 times more Fiber than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 19.2 times more Fat, 20.3 times more Saturated Fat and 4.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Mori-nu silken tofu, soft have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.