Comparing Nutrients in 500 calories MORI-NU silken Tofu, lite firm VS Chilled Orange Juice

Weight per 500 calories

• MORI-NU silken Tofu, lite firm: 1351g
• Chilled Orange Juice: 1020g

Chilled Orange Juice from Concentrate has 1.3 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is low in comparison to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 500 calories - MORI-NU silken Tofu, lite firm or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	4.46% 0.071g	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	11.4% 15g	91% 118g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	117% 84.8g	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	31.4% 22.8g	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	% 21.2g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	0% 0g	8.06% 3.06g	38g per day for Men 19-50 years
Protein	152% 85g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	59.7% 0.78mg	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	48.5% 194μg	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	381% 343mg	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	13.6% 2.04mg	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 firm	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	48.6% 486mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	47.6% 0.43mg	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	127% 10mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	NA	10.2% 0.23mg	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% 1095mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	53.4% 1816mg	3400mg per day for Men 19-50 years
Selenium	NA	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	76.6% 1149mg	1.36% 20.4mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	24% 890g	3700g per day for Men 19-50 years

MORI-NU Silken Tofu, Lite Firm VS Chilled Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - MORI-NU silken Tofu, lite firm or Chilled Orange Juice?

Lets compare vitamin content per 500 calories of MORI-NU silken Tofu, lite firm vs Chilled Orange Juice:

• 500 kcal of Chilled Orange Juice from Concentrate contain 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Chilled Orange Juice provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both MORI-NU silken Tofu, lite firm as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for MORI-NU silken Tofu, lite firm vs Chilled Orange Juice:

• 500 calories of MORI-NU silken Tofu, lite firm have 4.3 times more Calcium, 3.8 times more Copper, 7.6 times more Iron, 1.2 times more Magnesium, 6.3 times more Phosphorus, 56.3 times more Sodium, 6.2 times more Zinc and 1.4 times more Water than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 2.1 times more Potassium than MORI-NU silken Tofu, lite firm.
• 500 calories of Chilled Orange Juice lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of MORI-NU silken Tofu, lite firm have 8.8 times more Fat and 12.3 times more Protein than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 7.9 times more Carbohydrate and 13.9 times more Sugars than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Chilled Orange Juice offer comparable quantities of Energy per 500 calories.
• Both MORI-NU silken Tofu, lite firm as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Fiber in 500 calories.