Comparing Nutrients in 300 calories Valencia OrangesVS Tofu Yogurt

Weight per 300 calories

Valencia Oranges

612g

Tofu Yogurt

319g

Tofu yogurt has 1.9 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Tofu Yogurt

15%

17%

68%

300 kcal ▼

Macro Nutrients

Valencia 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 .

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1.9%1.84g

Fat

5.92%5.74g

1.84 gvs5.74 g

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

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0.67%0.21g

Saturated Fat

2.6%0.83g

0.21 gvs0.83 g

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

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6.12%0.098g

Omega 3

23%0.37g

0.098 gvs0.37 g

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

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1.6%0.27g

Omega 6

17%2.88g

0.27 gvs2.88 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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56%72.8g

Carbohydrate

39%51g

72.8 gvs51 g

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

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Sugars

5.46%3.96g

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

NA gvs3.96 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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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 .

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11.4%6.37g

Protein

20%11g

6.37 gvs11 g

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

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Vitamins

Valencia Orangesvs Tofu Yogurt

8.16%73.5μg

Vitamin A

0.71%6.4μg

RAE, retinol activity equivalents

73.5 μgvs6.4 μg

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

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44.4%0.53mg

Vitamin B1

16%0.19mg

Thiamine

0.53 mgvs0.19 mg

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

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19%0.24mg

Vitamin B2

4.9%0.064mg

Riboflavin

0.24 mgvs0.064 mg

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

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10.5%1.68mg

Vitamin B3

4.8%0.77mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs0.77 mg

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

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30.6%1.53mg

Vitamin B5

Pantothenic acid

1.53 mgvsNA mg

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

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29.7%0.39mg

Vitamin B6

4.9%0.064mg

Pyridoxine

0.39 mgvs0.064 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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59.7%239μg

Vitamin B9

4.8%19μg

Folates and Folic Acid

239 μgvs19 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 .

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330%297mg

Vitamin C

8.87%7.98mg

Ascorbic acid

297 mgvs7.98 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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Vitamin E

6.6%0.99mg

Tocopherols and Tocotrienols

NA mgvs0.99 mg

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

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Vitamin K

9.3%11μg

Phytomenadione or phylloquinone

NA μgvs11 μg

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

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Minerals

Valencia Orangesvs Tofu Yogurt

24.5%245mg

Calcium

37.7%377mg

245 mgvs377 mg

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

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25%0.23mg

Copper

26.6%0.24mg

0.23 mgvs0.24 mg

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

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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 .

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6.9%0.55mg

Iron

42.3%3.4mg

0.55 mgvs3.4 mg

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

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14.6%61.2mg

Magnesium

30.4%128mg

61.2 mgvs128 mg

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

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6.12%0.14mg

Manganese

0.14 mgvsNA mg

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

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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 .

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15%104mg

Phosphorus

17.3%121mg

104 mgvs121 mg

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

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32.2%1096mg

Potassium

4.4%150mg

1096 mgvs150 mg

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

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Selenium

75.4%41.5μg

NA μgvs41.5 μg

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

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0%0mg

Sodium

7.45%112mg

0 mgvs112 mg

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

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3.34%0.37mg

Zinc

9%0.99mg

0.37 mgvs0.99 mg

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

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14.3%529g

Water

6.7%247g

529 gvs247 g

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

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

Raw Valencia Oranges have 11.5 times more Vitamin A, 2.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.2 times more Vitamin B3, 6 times more Vitamin B6, 12.5 times more Vitamin B9 and 37.2 times more Vitamin C than Tofu yogurt.
Both Raw Valencia Oranges as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Tofu Yogurt:

Raw Valencia Oranges have 7.3 times more Potassium and 2.1 times more Water than Tofu yogurt.
While Tofu yogurt contains 1.5 times more Calcium, 6.1 times more Iron, 2.1 times more Magnesium, more Sodium and 2.7 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Tofu yogurt have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges have 1.4 times more Carbohydrate and 24 times more Fiber than Tofu yogurt.
While Tofu yogurt contains 3.1 times more Fat, 3.8 times more Omega 3, 10.7 times more Omega 6 and 1.8 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Tofu yogurt have similar amounts of Energy per 300 kcal.
Both Raw Valencia Oranges as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Valencia OrangesVS Navel OrangesTofu YogurtVS Navel OrangesValencia OrangesVS No Cholesterol Mayonnaise DressingTofu YogurtVS No Cholesterol Mayonnaise Dressing

Compare Foods

Comparing Nutrients in 300 calories Valencia OrangesVS Tofu Yogurt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: