Comparing Nutrients in 300 calories Fried TofuVS Oranges

Weight per 300 calories

Fried Tofu

111g

Oranges

638g

Fried Tofu has 5.7 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Oranges

91%

300 kcal ▼

Macro Nutrients

Fried Tofuvs 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

23%22.4g

Fat

0.79%0.77g

22.4 gvs0.77 g

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

Find Legumes rich in Fat

10%3.24g

Saturated Fat

0.3%0.096g

3.24 gvs0.096 g

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

Find Legumes rich in Saturated Fat

93%1.5g

Omega 3

2.8%0.045g

1.5 gvs0.045 g

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

Find Legumes rich in Omega 3

65.6%11g

Omega 6

0.68%0.11g

11 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 .

Find Legumes rich in Cholesterol

7.57%9.84g

Carbohydrate

57.7%75g

9.84 gvs75 g

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

Find Legumes rich in Carbohydrate

4.17%3.02g

Sugars

82.3%59.7g

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

3.02 gvs59.7 g

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

Find Legumes 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 Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

11.4%4.33g

Fiber

40.3%15.3g

4.33 gvs15.3 g

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

Find Legumes rich in Fiber

37.3%21g

Protein

10.7%6g

21 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

Fried Tofuvs Oranges

0.12%1.1μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

1.1 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

15.7%0.19mg

Vitamin B1

46.3%0.56mg

Thiamine

0.19 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

4.27%0.056mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.056 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

0.69%0.11mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.11 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

3.1%0.16mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.16 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

8.46%0.11mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.11 mgvs0.38 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

7.5%30μg

Vitamin B9

48%191μg

Folates and Folic Acid

30 μgvs191 μg

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

Find Legumes 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 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

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 Legumes rich in Vitamin D Buy Vegan Vitamin D

0.3%0.044mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.044 mgvs1.15 mg

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

Find Legumes rich in Vitamin E

7.22%8.67μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.67 μgvs0 μg

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

Find Legumes rich in Vitamin K

Minerals

Fried Tofuvs Oranges

41.3%413mg

Calcium

25.5%255mg

413 mgvs255 mg

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

Find Legumes rich in Calcium

49%0.44mg

Copper

32%0.29mg

0.44 mgvs0.29 mg

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

Find Legumes 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 Legumes rich in Fluoride

67.6%5.4mg

Iron

7.98%0.64mg

5.4 mgvs0.64 mg

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

Find Legumes rich in Iron

16%66.7mg

Magnesium

15%64mg

66.7 mgvs64 mg

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

Find Legumes rich in Magnesium

72.2%1.66mg

Manganese

6.94%0.16mg

1.66 mgvs0.16 mg

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

Find Legumes 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 Legumes rich in Molybdenum

45.6%319mg

Phosphorus

12.8%89.4mg

319 mgvs89.4 mg

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

Find Legumes rich in Phosphorus

4.77%162mg

Potassium

34%1155mg

162 mgvs1155 mg

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

Find Legumes rich in Potassium

57.6%31.7μg

Selenium

5.8%3.2μg

31.7 μgvs3.2 μg

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

Find Legumes rich in Selenium

1.2%17.8mg

Sodium

0%0mg

17.8 mgvs0 mg

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

Find Legumes rich in Sodium

20%2.2mg

Zinc

4.06%0.45mg

2.2 mgvs0.45 mg

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

Find Legumes rich in Zinc

1.5%56g

Water

15%554g

56 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 Fried Tofu vs Oranges:

Fried Tofu has more Vitamin K than Raw Oranges.
While Raw Oranges contain 63.2 times more Vitamin A, 2.9 times more Vitamin B1, 4.6 times more Vitamin B2, 16.2 times more Vitamin B3, 10.3 times more Vitamin B5, 3.5 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C and 25.9 times more Vitamin E than Fried Tofu.
Both Fried Tofu as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fried Tofu vs Oranges:

Fried Tofu has 1.6 times more Calcium, 1.5 times more Copper, 8.5 times more Iron, 10.4 times more Manganese, 3.6 times more Phosphorus, 9.9 times more Selenium and 4.9 times more Zinc than Raw Oranges.
While Raw Oranges contain 7.1 times more Potassium and 9.9 times more Water than Fried Tofu.
Both Fried Tofu and Raw Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Fried Tofu has 29.3 times more Fat, 33.9 times more Saturated Fat, 33.5 times more Omega 3, 97.1 times more Omega 6 and 3.5 times more Protein than Raw Oranges.
While Raw Oranges contain 7.6 times more Carbohydrate, 19.7 times more Sugars and 3.5 times more Fiber than Fried Tofu.
Both Fried Tofu and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Fried Tofu as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Fried TofuVS OkaraOrangesVS OkaraFried TofuVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Fried TofuVS Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: