Comparing Nutrients in 100 calories Navel Oranges VS MORI-NU silken Tofu, lite firm

Weight per 100 calories

• Navel Oranges: 204g
• MORI-NU silken Tofu, lite firm: 270g

Navel Oranges have 1.3 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has low energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 100 calories - Navel Oranges or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Navel Oranges	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	2.3% 2.97g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.68% 1.2g	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	6.33% 4.6g	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	% 4.02g	NA	g per day for Men 19-50 years
Sucrose	% 8.73g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	0% 0g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	4.16% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	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	17.3% 69.4μg	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	134% 121mg	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	2.04% 0.31mg	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 firm	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	9.73% 97mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	36.3% 0.33mg	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	3.3% 0.27mg	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	6.44% 27mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	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	6.7% 47mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.74% 175g	6.68% 247g	3700g per day for Men 19-50 years

Navel Oranges VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Navel Oranges or MORI-NU silken Tofu, lite firm?

Lets compare vitamin content per 100 calories of Navel Oranges vs MORI-NU silken Tofu, lite firm:

• 100 calories of Navel Oranges have more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• 100 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Navel Oranges vs MORI-NU silken Tofu, lite firm:

• 100 calories of Navel Oranges have 2 times more Potassium than MORI-NU silken Tofu, lite firm.
• While 100 kcal of MORI-NU silken Tofu, lite firm contain 4.1 times more Copper, 7.6 times more Iron, 4.7 times more Phosphorus, 112.6 times more Sodium, 5.5 times more Zinc and 1.4 times more Water than Raw Navel Oranges.
• Both Navel Oranges and MORI-NU silken Tofu, lite firm contain similar levels of Calcium and Magnesium per 100 calories.
• 100 calories of Navel Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Navel Oranges have 8.6 times more Carbohydrate, 14.3 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• While 100 kcal of MORI-NU silken Tofu, lite firm contain 7.1 times more Fat and 9.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 100 calories.
• 100 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber