Comparing Nutrients in 300 calories Navel Oranges VS Raw Regular Tofu Prepared with Calcium Sulfate

Weight per 300 calories

• Navel Oranges: 612g
• Raw Regular Tofu Prepared with Calcium Sulfate: 395g

Raw Regular Tofu Prepared with Calcium Sulfate has 1.6 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Raw Regular Tofu Prepared with Calcium Sulfate?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Navel Oranges	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	8.52% 2.73g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	78.7% 1.26g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	55.3% 9.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	5.68% 7.4g	130g per day for Men 19-50 years
Sugars	71.8% 52g	3.38% 2.45g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	3.1% 1.2g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	15.8% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	14.3% 0.19mg	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	52% 208μg	15% 59.2μg	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	402% 362mg	0.44% 0.39mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.12% 0.92mg	0.26% 0.039mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.9% 9.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	26.3% 263mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	84.6% 0.76mg	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	9.95% 0.8mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	104% 2.4mg	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	20% 141mg	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	64% 35μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	1.84% 27.6mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	14.2% 526g	9.02% 334g	3700g per day for Men 19-50 years

Navel Oranges VS Raw Regular Tofu Prepared With Calcium Sulfate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Raw Regular Tofu Prepared with Calcium Sulfate?

Lets compare vitamin content per 300 calories of Navel Oranges vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 300 calories of Navel Oranges have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 6 times more Vitamin B5, 2.6 times more Vitamin B6, 3.5 times more Vitamin B9, 916.7 times more Vitamin C and 23.3 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 300 kcal of Raw Regular Tofu Prepared with Calcium Sulfate contain more Vitamin K than Raw Navel Oranges.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin K
• 300 calories of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 300 calories of Navel Oranges have 2.1 times more Potassium and 1.6 times more Water than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 300 kcal of Raw Regular Tofu Prepared with Calcium Sulfate contain 5.2 times more Calcium, 3.2 times more Copper, 26.6 times more Iron, 1.8 times more Magnesium, 13.5 times more Manganese, 2.7 times more Phosphorus, more Selenium and 6.4 times more Zinc than Raw Navel Oranges.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 10.4 times more Carbohydrate, 21.3 times more Sugars and 11.4 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 300 kcal of Raw Regular Tofu Prepared with Calcium Sulfate contain 20.5 times more Fat, 26.2 times more Saturated Fat, 22.9 times more Omega 3, 66.7 times more Omega 6 and 5.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Raw Regular Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber