Comparing Nutrients in 5 ounces Navel Oranges VS 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	2.4% 69.5kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	1.1% 1.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.82% 0.6g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	0% 0g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	0.97% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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	6.1% 61mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	20.3% 0.18mg	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	2.3% 0.18mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Mori-nu silken tofu, lite extra firm per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Mori-nu silken tofu, lite extra firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Mori-nu silken tofu, lite extra firm:

• 5 ounces of Navel Oranges have 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.9 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 5 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2, 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 A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Mori-nu silken tofu, lite extra firm:

• 5 ounces of Navel Oranges have 2.9 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While 5 oz of Mori-nu silken tofu, lite extra firm contain 3.3 times more Copper, 6.1 times more Iron, 3.6 times more Phosphorus, 98 times more Sodium and 3.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Mori-nu silken tofu, lite extra firm contain similar levels of Calcium, Magnesium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc
• 5 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 12.5 times more Carbohydrate, 20.2 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 5 oz of Mori-nu silken tofu, lite extra firm contain 7.7 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Protein
• 5 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Navel Oranges as well as Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy in five ounces.