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

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.64% 0.45g	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	93% 121g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	NA	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	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Valencia 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	45% 0.54mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	49.5% 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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Valencia Oranges	Recommended Dietary Allowance
Calcium	48.6% 486mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	24.3% 102mg	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	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	24% 881g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B1, 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 as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for MORI-NU silken Tofu, lite firm vs Valencia Oranges:

• MORI-NU silken Tofu, lite firm has 4.3 times more Copper, 11 times more Iron, 1.3 times more Magnesium, 6.3 times more Phosphorus, more Sodium, 7.3 times more Zinc and 1.4 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Valencia Oranges have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• MORI-NU silken Tofu, lite firm has 3.5 times more Fat, 5 times more Saturated Fat and 8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8.2 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.