Comparing Nutrients in 500 calories Navel Oranges VS Mori-nu silken tofu, lite extra firm

Weight per 500 calories

• Navel Oranges: 1020g
• Mori-nu silken tofu, lite extra firm: 1316g

Navel Oranges have 1.3 times more energy per 100g than Mori-nu silken tofu, lite extra firm. It has low energy density when compared to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Mori-nu silken tofu, lite extra firm?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Navel Oranges	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	4.77% 1.53g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	10% 13g	130g per day for Men 19-50 years
Sugars	120% 86.7g	7.62% 5.53g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	0% 0g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Mori-nu silken tofu, lite extra 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	58% 0.69mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	9.05% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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

	Navel Oranges	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	44% 439mg	56.6% 566mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	189% 1.7mg	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	16.6% 1.33mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	156% 1092mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	86% 1289mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	31% 3.42mg	11mg per day for Men 19-50 years
Water	23.7% 877g	32.3% 1196g	3700g per day for Men 19-50 years

Navel Oranges VS Mori-nu Silken Tofu, Lite Extra Firm Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Mori-nu silken tofu, lite extra firm?

Lets compare vitamin content per 500 calories of Navel Oranges vs Mori-nu silken tofu, lite extra firm:

• 500 calories of Navel Oranges have more Vitamin A, 1.8 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 500 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Mori-nu silken tofu, lite extra firm:

• 500 calories of Navel Oranges have 2.3 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While 500 kcal of Mori-nu silken tofu, lite extra firm contain 1.3 times more Calcium, 4.3 times more Copper, 7.8 times more Iron, 4.7 times more Phosphorus, 126.4 times more Sodium, 4.2 times more Zinc and 1.4 times more Water than Raw Navel Oranges.
• Both Navel Oranges and Mori-nu silken tofu, lite extra firm contain similar levels of Magnesium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 9.7 times more Carbohydrate, 15.7 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 500 kcal of Mori-nu silken tofu, lite extra firm contain 9.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Mori-nu silken tofu, lite extra firm offer comparable quantities of Energy per 500 calories.
• 500 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber