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

Weight per 500 calories

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

Valencia Oranges have 1.3 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has low energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Valencia Oranges	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	11.4% 15g	130g per day for Men 19-50 years
Sugars	NA	8.4% 6.1g	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	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	0% 0mg	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	99% 398μg	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	550% 495mg	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	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

	Valencia Oranges	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	41% 408mg	48.6% 486mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	182% 1.64mg	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	11.5% 0.92mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	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	24.8% 173mg	156% 1095mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	76.6% 1149mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	40.5% 4.46mg	11mg per day for Men 19-50 years
Water	24% 881g	33.4% 1235g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 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 Raw Valencia Oranges as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Raw Valencia Oranges have 2.1 times more Potassium than MORI-NU silken Tofu, lite firm.
• While MORI-NU silken Tofu, lite firm contains 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.
• Both Raw Valencia Oranges and MORI-NU silken Tofu, lite firm have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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