Comparing Nutrients in 7 ounces Mori-nu silken tofu, lite extra firm VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Valencia Oranges	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.53% 2g	18% 23.6g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	0% 0g	13% 4.96g	38g per day for Men 19-50 years
Protein	25% 14g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	9.6% 0.13mg	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	NA	19.3% 77.4μg	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	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Mori-nu silken tofu, lite extra firm	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	8.16% 0.073mg	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	19.6% 1.57mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	2% 0.046mg	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	23.5% 165mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	3.33% 113mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	13% 194mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.88% 180g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu silken tofu, lite extra firm VS Valencia Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Mori-nu silken tofu, lite extra firm versus 7 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Mori-nu silken tofu, lite extra firm vs Valencia Oranges:

• 7 oz of Raw Valencia Oranges contain 2.9 times more Vitamin B1, 2 times more Vitamin B2, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 7 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, lite extra firm as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Mori-nu silken tofu, lite extra firm vs Valencia Oranges:

• 7 ounces of Mori-nu silken tofu, lite extra firm have 3.5 times more Copper, 8.8 times more Iron, 4.9 times more Phosphorus, more Sodium and 4.3 times more Zinc than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 3.1 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Valencia Oranges contain similar levels of Calcium, Magnesium and Water per seven ounces.
• 7 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mori-nu silken tofu, lite extra firm have 6.7 times more Protein than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 11.9 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• 7 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Carbohydrate and Fiber
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Mori-nu silken tofu, lite extra firm as well as Raw Valencia Oranges provide inadequate amounts of Energy in seven ounces.