Comparing Nutrients in 300 calories Valencia OrangesVS Vitasoy USA Nasoya, Lite Silken Tofu

Weight per 300 calories

Valencia Oranges

612g

Vitasoy USA Nasoya, Lite Silken Tofu

698g

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

Which food has more nutrients per 300 calories - Valencia Oranges or Vitasoy USA Nasoya, Lite Silken Tofu?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Vitasoy USA Nasoya, Lite Silken Tofu

77%

23%

300 kcal ▼

Macro Nutrients

Valencia Orangesvs Vitasoy USA Nasoya, Lite Silken Tofu

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

7.9%7.67g

1.84 gvs7.67 g

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

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0.67%0.21g

Saturated Fat

4.36%1.4g

0.21 gvs1.4 g

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

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6.12%0.098g

Omega 3

0.098 gvsNA g

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

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1.6%0.27g

Omega 6

0.27 gvsNA 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

0%0g

72.8 gvs0 g

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

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Sugars

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

NA gvsNA 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

15.3 gvsNA g

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

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11.4%6.37g

Protein

102%57.3g

6.37 gvs57.3 g

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

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Vitamins

Valencia Orangesvs Vitasoy USA Nasoya, Lite Silken Tofu

8.16%73.5μg

Vitamin A

74.4%670μg

RAE, retinol activity equivalents

73.5 μgvs670 μg

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

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44.4%0.53mg

Vitamin B1

Thiamine

0.53 mgvsNA mg

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

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19%0.24mg

Vitamin B2

Riboflavin

0.24 mgvsNA mg

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

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10.5%1.68mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

1.68 mgvsNA 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

Pyridoxine

0.39 mgvsNA 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

Folates and Folic Acid

239 μgvsNA μg

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

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0%0μg

Vitamin B12

703%17μg

Cobalamin

0 μgvs17 μg

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

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330%297mg

Vitamin C

Ascorbic acid

297 mgvsNA mg

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

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0%0IU

Vitamin D

178%1067IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs1067 IU

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

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Vitamin E

245%36.7mg

Tocopherols and Tocotrienols

NA mgvs36.7 mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Valencia Orangesvs Vitasoy USA Nasoya, Lite Silken Tofu

24.5%245mg

Calcium

275%2749mg

245 mgvs2749 mg

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

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25%0.23mg

Copper

0.23 mgvsNA 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

76%6.07mg

0.55 mgvs6.07 mg

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

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14.6%61.2mg

Magnesium

61.2 mgvsNA 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

202%1416mg

104 mgvs1416 mg

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

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32.2%1096mg

Potassium

1096 mgvsNA mg

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

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Selenium

NA μgvsNA μg

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

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0%0mg

Sodium

36.7%551mg

0 mgvs551 mg

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

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3.34%0.37mg

Zinc

0.37 mgvsNA mg

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

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14.3%529g

Water

17%627g

529 gvs627 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 Vitasoy USA Nasoya, Lite Silken Tofu:

Vitasoy USA Nasoya, Lite Silken Tofu contains 9.1 times more Vitamin A, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 300 calories for Valencia Oranges vs Vitasoy USA Nasoya, Lite Silken Tofu:

Vitasoy USA Nasoya, Lite Silken Tofu contains 11.2 times more Calcium, 11 times more Iron, 13.6 times more Phosphorus and more Sodium than Raw Valencia Oranges.
Both Raw Valencia Oranges and Vitasoy USA Nasoya, Lite Silken Tofu have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges have more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
While Vitasoy USA Nasoya, Lite Silken Tofu contains 4.2 times more Fat, 6.5 times more Saturated Fat and 9 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Vitasoy USA Nasoya, Lite Silken Tofu have similar amounts of Energy per 300 kcal.
Both Raw Valencia Oranges as well as Vitasoy USA Nasoya, Lite Silken Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Valencia OrangesVS Navel OrangesVitasoy USA Nasoya, Lite Silken TofuVS Navel OrangesValencia OrangesVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Nasoya, Lite Silken TofuVS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm

Compare Foods

Comparing Nutrients in 300 calories Valencia OrangesVS Vitasoy USA Nasoya, Lite Silken Tofu

Weight per 300 calories

Which food has more nutrients per 300 calories - Valencia Oranges or Vitasoy USA Nasoya, Lite Silken Tofu?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: