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

Weight per 500 calories

• Mori-nu silken tofu, lite extra firm: 1316g
• Oranges: 1064g

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

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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Oranges	7%	2%	91%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	96% 125g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	137% 99g	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	0% 0g	67% 25.5g	38g per day for Men 19-50 years
Protein	164% 92g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	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 silken tofu, lite extra firm	Oranges	Recommended Dietary Allowance
Calcium	56.6% 566mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	53% 0.48mg	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	130% 10.4mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	156% 1092mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	86% 1289mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.42mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	32.3% 1196g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Oranges contain more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Mori-nu silken tofu, lite extra firm has 1.3 times more Calcium, 3.5 times more Copper, 9.8 times more Iron, 1.2 times more Magnesium, 7.3 times more Phosphorus, more Sodium, 4.6 times more Zinc and 1.3 times more Water than Raw Oranges.
• While Raw Oranges contain 2.6 times more Potassium than Mori-nu silken tofu, lite extra firm.

Comparison of macro-nutrients per 500 calories:

• Mori-nu silken tofu, lite extra firm has 7.2 times more Fat and 9.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 9.5 times more Carbohydrate, 18 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Mori-nu silken tofu, lite extra firm as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.