Comparing Nutrients in 500 calories Oranges VS Mori-nu soft silken tofu

Weight per 500 calories

• Oranges: 1064g
• Mori-nu soft silken tofu: 909g

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

Which food has more nutrients per 500 calories - Oranges or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	137% 99g	16.4% 12g	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	67% 25.5g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	18% 10g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	7.7% 0.1mg	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	79.8% 319μg	NA	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	629% 566mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	42.6% 426mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	209% 1.9mg	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	13.3% 1.06mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	62.8% 264mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	NA	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	21.3% 149mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	48% 1636mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	25% 923g	22% 809g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Mori-nu soft silken tofu:

• Raw Oranges have more Vitamin A, 6.4 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
• Both Raw Oranges and Mori-nu silken tofu, soft have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw Oranges as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Mori-nu soft silken tofu:

• Raw Oranges have 1.5 times more Calcium than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 3.9 times more Copper, 7 times more Iron, 2.5 times more Magnesium, 3.8 times more Phosphorus and 6.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Mori-nu silken tofu, soft have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 4.7 times more Carbohydrate, 8.4 times more Sugars and 28.1 times more Fiber than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 19.2 times more Fat, 20.3 times more Saturated Fat and 4.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Mori-nu silken tofu, soft have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.