Comparing Nutrients in 500 calories Tofu Yogurt VS Valencia Oranges

Weight per 500 calories

• Tofu Yogurt: 532g
• Valencia Oranges: 1020g

Tofu Yogurt has 1.9 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Tofu Yogurt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Tofu Yogurt	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.87% 9.57g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	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	65.3% 85g	93% 121g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	2.8% 1.06g	67% 25.5g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.2% 10.6μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.98% 1.28mg	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	8.2% 0.11mg	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	7.98% 32μg	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	14.8% 13.3mg	550% 495mg	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	11% 1.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Valencia Oranges	Recommended Dietary Allowance
Calcium	62.8% 628mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	70.5% 5.64mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	50.7% 213mg	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	29% 202mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	11% 412g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tofu Yogurt vs Valencia Oranges:

• Raw Valencia Oranges contain 11.5 times more Vitamin A, 2.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.2 times more Vitamin B3, 6 times more Vitamin B6, 12.5 times more Vitamin B9 and 37.2 times more Vitamin C than Tofu yogurt.
• Both Tofu yogurt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu Yogurt vs Valencia Oranges:

• Tofu yogurt has 1.5 times more Calcium, 6.1 times more Iron, 2.1 times more Magnesium, more Sodium and 2.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 7.3 times more Potassium and 2.1 times more Water than Tofu yogurt.
• Both Tofu yogurt and Raw Valencia Oranges have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tofu yogurt has 3.1 times more Fat, 3.8 times more Omega 3, 10.7 times more Omega 6 and 1.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Carbohydrate and 24 times more Fiber than Tofu yogurt.
• Both Tofu yogurt and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Tofu yogurt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.