Comparing Nutrients in 300 calories Florida Oranges VS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 300 calories

• Florida Oranges: 652g
• Vitasoy USA, Nasoya Lite Firm Tofu: 556g

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 Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Florida Oranges	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	9.74% 9.44g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.47% 1.1g	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	5.56% 7.22g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	1.53% 1.1g	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	8.77% 3.33g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	58.6% 528μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	NA	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	NA	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	546% 13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	326% 293mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	145% 872IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.83% 1.17mg	193% 29mg	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	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	28% 280mg	102% 1022mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	NA	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	NA	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	144% 1006mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	NA	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	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	NA	11mg per day for Men 19-50 years
Water	15.4% 568g	13% 484g	3700g per day for Men 19-50 years

Florida Oranges VS Vitasoy USA, Nasoya Lite Firm Tofu Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Vitasoy USA, Nasoya Lite Firm Tofu?

Lets compare vitamin content per 300 calories of Florida Oranges vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 300 kcal of Vitasoy USA, Nasoya Lite Firm Tofu contain 7.4 times more Vitamin A, more Vitamin B12, more Vitamin D and 24.7 times more Vitamin E than Raw Florida Oranges.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Florida Oranges vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 300 kcal of Vitasoy USA, Nasoya Lite Firm Tofu contain 3.6 times more Calcium, 15.1 times more Iron, 12.8 times more Phosphorus and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Vitasoy USA, Nasoya Lite Firm Tofu contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 10.4 times more Carbohydrate, 53.6 times more Sugars and 4.7 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 300 kcal of Vitasoy USA, Nasoya Lite Firm Tofu contain 6.9 times more Fat and 10.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Vitasoy USA, Nasoya Lite Firm Tofu offer comparable quantities of Energy per 300 calories.
• 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate