Comparing Nutrients in 500 calories Fried Tofu VS Florida Oranges

Weight per 500 calories

• Fried Tofu: 185g
• Florida Oranges: 1087g

Fried Tofu has 5.9 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Fried Tofu or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Fried Tofu	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38.5% 37.4g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	96% 125g	130g per day for Men 19-50 years
Sugars	6.95% 5.04g	137% 99g	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	19% 7.22g	68.6% 26g	38g per day for Men 19-50 years
Protein	62.2% 35g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.21% 1.85μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.12% 0.093mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.16% 0.19mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	42.6% 0.55mg	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	12.5% 50μg	46% 185μg	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	543% 489mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.49% 0.074mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Florida Oranges	Recommended Dietary Allowance
Calcium	69% 689mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	47% 0.42mg	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	113% 9mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	11.3% 0.26mg	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	76% 531mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	7.95% 270mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	96% 52.8μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	1.98% 29.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	2.53% 94g	25.6% 947g	3700g per day for Men 19-50 years

Fried Tofu VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fried Tofu or Florida Oranges?

Lets compare vitamin content per 500 calories of Fried Tofu vs Florida Oranges:

• 500 calories of Fried Tofu have more Vitamin K than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 64.6 times more Vitamin A, 3.5 times more Vitamin B1, 4.7 times more Vitamin B2, 23.5 times more Vitamin B3, 10.5 times more Vitamin B5, 3 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and 26.4 times more Vitamin E than Fried Tofu.
• 500 calories of Fried Tofu have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Fried Tofu as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fried Tofu vs Florida Oranges:

• 500 calories of Fried Tofu have 1.5 times more Calcium, 1.7 times more Copper, 9.2 times more Iron, 10.6 times more Manganese, 4.1 times more Phosphorus, 9.7 times more Selenium and 4.2 times more Zinc than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 6.8 times more Potassium and 10.1 times more Water than Fried Tofu.
• Both Fried Tofu and Florida Oranges contain similar levels of Magnesium per 500 calories.
• 500 calories of Fried Tofu lack sufficient amounts of Potassium
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fried Tofu have 16.4 times more Fat, 19.9 times more Saturated Fat, 20.8 times more Omega 3, 55.2 times more Omega 6 and 4.6 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 7.6 times more Carbohydrate, 19.7 times more Sugars and 3.6 times more Fiber than Fried Tofu.
• Both Fried Tofu and Florida Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6