Comparing Nutrients in 500 calories Mori-nu extra firm silken tofu VS Navel Oranges

Weight per 500 calories

• Mori-nu extra firm silken tofu: 909g
• Navel Oranges: 1020g

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

Which food has more nutrients per 500 calories - Mori-nu extra firm silken tofu or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Mori-nu extra firm silken tofu	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	8.52% 2.73g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	98% 128g	130g per day for Men 19-50 years
Sugars	12.4% 9g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	59% 22.4g	38g per day for Men 19-50 years
Protein	120% 67.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	62% 0.81mg	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	NA	86.7% 347μg	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	0% 0mg	670% 603mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu extra firm silken tofu	Navel Oranges	Recommended Dietary Allowance
Calcium	28% 282mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	44.2% 0.4mg	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	135% 11mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	130% 909mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	38% 573mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	21.6% 801g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mori-nu extra firm silken tofu vs Navel Oranges:

• Raw Navel Oranges contain more Vitamin A, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 8.1 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Navel Oranges have similar amounts of Vitamin B1 per 500 kcal.
• Both Mori-nu silken tofu, extra firm as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mori-nu extra firm silken tofu vs Navel Oranges:

• Mori-nu silken tofu, extra firm has 4.6 times more Copper, 8.2 times more Iron, 2.2 times more Magnesium, 3.9 times more Phosphorus, 56.1 times more Sodium and 6.7 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Calcium than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Navel Oranges have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Mori-nu silken tofu, extra firm has 11.3 times more Fat, 15.7 times more Saturated Fat and 7.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 7 times more Carbohydrate, 9.6 times more Sugars and 24.7 times more Fiber than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both Mori-nu silken tofu, extra firm as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.