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

Weight per 300 calories

• Florida Oranges: 652g
• MORI-NU silken Tofu, lite firm: 811g

Florida Oranges have 1.2 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has low energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Florida Oranges	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.37% 1.08g	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	6.86% 8.9g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	5.03% 3.65g	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	0% 0g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	MORI-NU silken Tofu, lite firm	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	5.57% 0.89mg	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	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	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 silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	28% 280mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	109% 0.98mg	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	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	19.3% 81mg	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	94% 657mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	15% 511mg	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	46% 689mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	15.4% 568g	20% 741g	3700g per day for Men 19-50 years

Florida Oranges VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or MORI-NU silken Tofu, lite firm?

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

• 300 calories of Florida Oranges have more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• 300 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Florida Oranges as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Florida Oranges have 2.2 times more Potassium than MORI-NU silken Tofu, lite firm.
• While 300 kcal of MORI-NU silken Tofu, lite firm contain 3.9 times more Copper, 10.4 times more Iron, 8.4 times more Phosphorus, more Sodium, 5.1 times more Zinc and 1.3 times more Water than Raw Florida Oranges.
• Both Florida Oranges and MORI-NU silken Tofu, lite firm contain similar levels of Calcium and Magnesium 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 8.4 times more Carbohydrate, 16.3 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• While 300 kcal of MORI-NU silken Tofu, lite firm contain 4.7 times more Fat and 11.2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 300 calories.
• 300 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber