Comparing Nutrients in 300 calories Florida Oranges VS Mori-nu extra firm silken tofu

Weight per 300 calories

• Florida Oranges: 652g
• Mori-nu extra firm silken tofu: 546g

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

Discover which food has more nutrients per 300 calories - Florida Oranges or Mori-nu extra firm silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Florida Oranges	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	8.4% 11g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	7.45% 5.4g	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	41% 15.7g	1.44% 0.55g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	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

	Florida Oranges	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Calcium	28% 280mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	121% 1.1mg	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	7.34% 0.59mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	6.8% 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	11% 78.3mg	78% 545mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	15.4% 568g	13% 481g	3700g per day for Men 19-50 years

Florida Oranges VS Mori-nu Extra Firm Silken Tofu Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Mori-nu extra firm silken tofu?

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

• 300 calories of Florida Oranges have more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 5.5 times more Vitamin B6 and more Vitamin C than Mori-nu extra firm silken tofu.
• 300 calories of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Florida Oranges as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Mori-nu extra firm silken tofu:

• 300 calories of Florida Oranges have 1.7 times more Calcium and 1.3 times more Potassium than Mori-nu extra firm silken tofu.
• While 300 kcal of Mori-nu silken tofu, extra firm contain 4.3 times more Copper, 11.1 times more Iron, 2.3 times more Magnesium, 7 times more Phosphorus, more Sodium and 6.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Mori-nu extra firm silken tofu contain similar levels of Water per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 6.9 times more Carbohydrate, 11 times more Sugars and 28.7 times more Fiber than Mori-nu extra firm silken tofu.
• While 300 kcal of Mori-nu silken tofu, extra firm contain 7.6 times more Fat and 8.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Mori-nu extra firm silken tofu offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu extra firm silken tofu provide inadequate amounts of Fiber