Comparing Nutrients in 500 calories MORI-NU silken Tofu, lite firm VS Oranges

Weight per 500 calories

• MORI-NU silken Tofu, lite firm: 1351g
• Oranges: 1064g

Raw Oranges have 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.

Which food has more nutrients per 500 calories - MORI-NU silken Tofu, lite firm or Oranges?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Oranges	7%	2%	91%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	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	11.4% 15g	96% 125g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	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	152% 85g	18% 10g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite 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	45% 0.54mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	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 firm	Oranges	Recommended Dietary Allowance
Calcium	48.6% 486mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	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	127% 10mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	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% 1095mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	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	76.6% 1149mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2 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 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 firm vs Oranges:

• MORI-NU silken Tofu, lite firm has 3.4 times more Copper, 9.5 times more Iron, 1.3 times more Magnesium, 7.3 times more Phosphorus, more Sodium, 6 times more Zinc and 1.3 times more Water than Raw Oranges.
• While Raw Oranges contain 2.3 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Oranges have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• MORI-NU silken Tofu, lite firm has 8.5 times more Fat, 11.3 times more Saturated Fat and 8.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 8.4 times more Carbohydrate, 16.4 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.