Comparing Nutrients in 100 calories Canned Orange Juice VS Mori-nu silken tofu, lite extra firm

Weight per 100 calories

• Canned Orange Juice: 213g
• Mori-nu silken tofu, lite extra firm: 263g

Canned Orange Juice has 1.2 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 100 calories - Canned Orange Juice or Mori-nu silken tofu, lite extra firm?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Canned Orange Juice	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.95% 0.31g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	2.02% 2.63g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	1.52% 1.1g	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	7.13% 5.17g	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	% 4.83g	NA	g per day for Men 19-50 years
Sucrose	% 8.64g	NA	g per day for Men 19-50 years
Fiber	1.68% 0.64g	0% 0g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	2.13% 19μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	6.58% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.44% 0.045mg	4.05% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.07% 0.066mg	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	12.8% 51μg	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	71% 64mg	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	2.84% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	37.7% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.6μg	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	2.66% 0.21mg	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	6.27% 26.3mg	420mg per day for Men 19-50 years
Manganese	1.94% 0.045mg	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	5.17% 36mg	31.2% 218mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	0.39% 0.21μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	6.22% 0.68mg	11mg per day for Men 19-50 years
Water	5.04% 187g	6.47% 239g	3700g per day for Men 19-50 years

Canned Orange Juice VS Mori-nu Silken Tofu, Lite Extra Firm Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Orange Juice or Mori-nu silken tofu, lite extra firm?

Lets compare vitamin content per 100 calories of Canned Orange Juice vs Mori-nu silken tofu, lite extra firm:

• 100 calories of Canned Orange Juice have more Vitamin A, 1.5 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Canned Orange Juice and Mori-nu silken tofu, lite extra firm provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• 100 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Canned Orange Juice vs Mori-nu silken tofu, lite extra firm:

• 100 calories of Canned Orange Juice have 2.6 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While 100 kcal of Mori-nu silken tofu, lite extra firm contain 5.3 times more Calcium, 7.3 times more Copper, 9.8 times more Iron, 6 times more Phosphorus, 30.3 times more Sodium, 8 times more Zinc and 1.3 times more Water than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Mori-nu silken tofu, lite extra firm contain similar levels of Magnesium per 100 calories.
• 100 calories of Canned Orange Juice lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Orange Juice have 8.9 times more Carbohydrate and 16.9 times more Sugars than Mori-nu silken tofu, lite extra firm.
• While 100 kcal of Mori-nu silken tofu, lite extra firm contain 12.7 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Mori-nu silken tofu, lite extra firm offer comparable quantities of Energy per 100 calories.
• Both Unsweetened Canned Orange Juice as well as Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber in 100 calories.