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Comparing Nutrients in 500 calories MORI-NU silken Tofu, lite firmVS Valencia Oranges

Weight per 500 calories

MORI-NU silken Tofu, lite firm
1351g
Valencia Oranges
1020g

Raw Valencia 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 Valencia Oranges?

Macros Ratio

Protein Fat Carbs

MORI-NU silken Tofu, lite firm
68%
20%
12%
Valencia Oranges
8%
5%
87%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
11%11g
Fat
3.16%3.06g
11 gvs3.06 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
5.6%1.8g
Saturated Fat
1.1%0.36g
1.8 gvs0.36 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
NA
Omega 3
10.2%0.16g
NA gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
NA
Omega 6
2.64%0.45g
NA gvs0.45 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.4%15g
Carbohydrate
93%121g
15 gvs121 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
8.4%6.1g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.1 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
0%0g
Fiber
67%25.5g
0 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
152%85g
Protein
19%10.6g
85 gvs10.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
13.6%122μg
RAE, retinol activity equivalents
0 μgvs122 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
45%0.54mg
Vitamin B1
74%0.89mg
Thiamine
0.54 mgvs0.89 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
20.8%0.27mg
Vitamin B2
31.4%0.41mg
Riboflavin
0.27 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
9.3%1.5mg
Vitamin B3
17.5%2.8mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs2.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
51%2.55mg
Pantothenic acid
NA mgvs2.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0%0mg
Vitamin B6
49.5%0.64mg
Pyridoxine
0 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
NA
Vitamin B9
99%398μg
Folates and Folic Acid
NA μgvs398 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
550%495mg
Ascorbic acid
0 mgvs495 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

48.6%486mg
Calcium
41%408mg
486 mgvs408 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
182%1.64mg
Copper
42%0.38mg
1.64 mgvs0.38 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
127%10mg
Iron
11.5%0.92mg
10 mgvs0.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
32%135mg
Magnesium
24.3%102mg
135 mgvs102 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
NA
Manganese
10.2%0.23mg
NA mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
156%1095mg
Phosphorus
24.8%173mg
1095 mgvs173 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
25%851mg
Potassium
53.7%1827mg
851 mgvs1827 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
76.6%1149mg
Sodium
0%0mg
1149 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
40.5%4.46mg
Zinc
5.57%0.61mg
4.46 mgvs0.61 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
33.4%1235g
Water
24%881g
1235 gvs881 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 500 calories of MORI-NU silken Tofu, lite firm vs Valencia Oranges:
Comparing minerals per 500 calories for MORI-NU silken Tofu, lite firm vs Valencia Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: