Comparing Nutrients in 300 calories OrangesVS Tofu Yogurt

Weight per 300 calories

Oranges

638g

Tofu Yogurt

319g

Tofu yogurt has 2 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or Tofu Yogurt?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Tofu Yogurt

15%

17%

68%

300 kcal ▼

Macro Nutrients

Orangesvs Tofu Yogurt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

0.79%0.77g

Fat

5.92%5.74g

0.77 gvs5.74 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.3%0.096g

Saturated Fat

2.6%0.83g

0.096 gvs0.83 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

2.8%0.045g

Omega 3

23%0.37g

0.045 gvs0.37 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

0.68%0.11g

Omega 6

17%2.88g

0.11 gvs2.88 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

57.7%75g

Carbohydrate

39%51g

75 gvs51 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

82.3%59.7g

Sugars

5.46%3.96g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

59.7 gvs3.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

Fructose

≤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 Fruits rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

40.3%15.3g

Fiber

1.68%0.64g

15.3 gvs0.64 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

10.7%6g

Protein

20%11g

6 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Tofu Yogurt

7.8%70.2μg

Vitamin A

0.71%6.4μg

RAE, retinol activity equivalents

70.2 μgvs6.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

46.3%0.56mg

Vitamin B1

16%0.19mg

Thiamine

0.56 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

19.6%0.26mg

Vitamin B2

4.9%0.064mg

Riboflavin

0.26 mgvs0.064 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

11.3%1.8mg

Vitamin B3

4.8%0.77mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs0.77 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

Pantothenic acid

1.6 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

29.5%0.38mg

Vitamin B6

4.9%0.064mg

Pyridoxine

0.38 mgvs0.064 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

48%191μg

Vitamin B9

4.8%19μg

Folates and Folic Acid

191 μgvs19 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

377%340mg

Vitamin C

8.87%7.98mg

Ascorbic acid

340 mgvs7.98 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

7.66%1.15mg

Vitamin E

6.6%0.99mg

Tocopherols and Tocotrienols

1.15 mgvs0.99 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

0%0μg

Vitamin K

9.3%11μg

Phytomenadione or phylloquinone

0 μgvs11 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Orangesvs Tofu Yogurt

25.5%255mg

Calcium

37.7%377mg

255 mgvs377 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

32%0.29mg

Copper

26.6%0.24mg

0.29 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

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 Fruits rich in Fluoride

7.98%0.64mg

Iron

42.3%3.4mg

0.64 mgvs3.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

15%64mg

Magnesium

30.4%128mg

64 mgvs128 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

6.94%0.16mg

Manganese

0.16 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

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 Fruits rich in Molybdenum

12.8%89.4mg

Phosphorus

17.3%121mg

89.4 mgvs121 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

34%1155mg

Potassium

4.4%150mg

1155 mgvs150 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

5.8%3.2μg

Selenium

75.4%41.5μg

3.2 μgvs41.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

0%0mg

Sodium

7.45%112mg

0 mgvs112 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

4.06%0.45mg

Zinc

9%0.99mg

0.45 mgvs0.99 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

15%554g

Water

6.7%247g

554 gvs247 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 300 calories of Oranges vs Tofu Yogurt:

Raw Oranges have 11 times more Vitamin A, 2.9 times more Vitamin B1, 4 times more Vitamin B2, 2.4 times more Vitamin B3, 6 times more Vitamin B6, 10 times more Vitamin B9 and 42.6 times more Vitamin C than Tofu yogurt.
While Tofu yogurt contains more Vitamin K than Raw Oranges.
Both Raw Oranges and Tofu yogurt have similar amounts of Vitamin E per 300 kcal.
Both Raw Oranges as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Tofu Yogurt:

Raw Oranges have 7.7 times more Potassium and 2.2 times more Water than Tofu yogurt.
While Tofu yogurt contains 1.5 times more Calcium, 5.3 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus, 13 times more Selenium, more Sodium and 2.2 times more Zinc than Raw Oranges.
Both Raw Oranges and Tofu yogurt have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.5 times more Carbohydrate, 15.1 times more Sugars and 24 times more Fiber than Tofu yogurt.
While Tofu yogurt contains 7.5 times more Fat, 8.3 times more Omega 3, 25 times more Omega 6 and 1.9 times more Protein than Raw Oranges.
Both Raw Oranges and Tofu yogurt have similar amounts of Energy per 300 kcal.
Both Raw Oranges as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesTofu YogurtVS Valencia OrangesOrangesVS No Cholesterol Mayonnaise DressingTofu YogurtVS No Cholesterol Mayonnaise Dressing

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Tofu Yogurt

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Tofu Yogurt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: