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Comparing Nutrients in 300 calories Mori-nu silken tofu, lite extra firmVS Oranges

Weight per 300 calories

Mori-nu silken tofu, lite extra firm
790g
Oranges
638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or Oranges?

Macros Ratio

Protein Fat Carbs

Mori-nu silken tofu, lite extra firm
73%
16%
11%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Mori-nu silken tofu, lite extra firmvs Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
5.7%5.53g
Fat
0.79%0.77g
5.53 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.86%0.92g
Saturated Fat
0.3%0.096g
0.92 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
NA
Omega 3
2.8%0.045g
NA gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
NA
Omega 6
0.68%0.11g
NA gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.07%7.9g
Carbohydrate
57.7%75g
7.9 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
4.57%3.3g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.3 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
0%0g
Fiber
40.3%15.3g
0 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
99%55.3g
Protein
10.7%6g
55.3 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Mori-nu silken tofu, lite extra firmvs Oranges
0%0μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
0 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
19.7%0.24mg
Vitamin B1
46.3%0.56mg
Thiamine
0.24 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
12%0.16mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.16 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
5.43%0.87mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
0.87 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
32%1.6mg
Pantothenic acid
NA mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0%0mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
NA
Vitamin B9
48%191μg
Folates and Folic Acid
NA μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
377%340mg
Ascorbic acid
0 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
NA mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mori-nu silken tofu, lite extra firmvs Oranges
34%339mg
Calcium
25.5%255mg
339 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
113%1mg
Copper
32%0.29mg
1 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
78%6.24mg
Iron
7.98%0.64mg
6.24 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
18.8%79mg
Magnesium
15%64mg
79 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
NA
Manganese
6.94%0.16mg
NA mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
94%655mg
Phosphorus
12.8%89.4mg
655 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
13.2%450mg
Potassium
34%1155mg
450 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
NA
Selenium
5.8%3.2μg
NA μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
51.6%774mg
Sodium
0%0mg
774 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
18.7%2.05mg
Zinc
4.06%0.45mg
2.05 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
19.4%718g
Water
15%554g
718 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Mori-nu silken tofu, lite extra firm vs Oranges:
Comparing minerals per 300 calories for Mori-nu silken tofu, lite extra firm vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Mori-nu silken tofu, lite extra firmVS Chocolate SoymilkOrangesVS Chocolate SoymilkMori-nu silken tofu, lite extra firmVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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