Comparing Nutrients in 300 calories Fried TofuVS Navel Oranges

Weight per 300 calories

Fried Tofu

111g

Navel Oranges

612g

Fried Tofu has 5.5 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Fried Tofuvs Navel Oranges

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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23%22.4g

Fat

0.95%0.92g

22.4 gvs0.92 g

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

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10%3.24g

Saturated Fat

0.33%0.1g

3.24 gvs0.1 g

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

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93%1.5g

Omega 3

3.44%0.055g

1.5 gvs0.055 g

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

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65.6%11g

Omega 6

0.83%0.14g

11 gvs0.14 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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7.57%9.84g

Carbohydrate

59%76.8g

9.84 gvs76.8 g

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

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4.17%3.02g

Sugars

71.8%52g

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

3.02 gvs52 g

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

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Fructose

19%13.8g

≤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 gvs13.8 g

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

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Glucose

%12g

NA gvs12 g

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

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Sucrose

%26.2g

NA gvs26.2 g

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

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11.4%4.33g

Fiber

35.4%13.5g

4.33 gvs13.5 g

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

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37.3%21g

Protein

9.95%5.57g

21 gvs5.57 g

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

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Vitamins

Fried Tofuvs Navel Oranges

0.12%1.1μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

1.1 μgvs73.5 μg

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

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15.7%0.19mg

Vitamin B1

34.7%0.42mg

Thiamine

0.19 mgvs0.42 mg

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

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4.27%0.056mg

Vitamin B2

24%0.31mg

Riboflavin

0.056 mgvs0.31 mg

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

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0.69%0.11mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

0.11 mgvs2.6 mg

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

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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 .

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8.46%0.11mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.11 mgvs0.48 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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7.5%30μg

Vitamin B9

52%208μg

Folates and Folic Acid

30 μgvs208 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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0%0mg

Vitamin C

402%362mg

Ascorbic acid

0 mgvs362 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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0.3%0.044mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

0.044 mgvs0.92 mg

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

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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 .

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Minerals

Fried Tofuvs Navel Oranges

41.3%413mg

Calcium

26.3%263mg

413 mgvs263 mg

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

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49%0.44mg

Copper

26.5%0.24mg

0.44 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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67.6%5.4mg

Iron

9.95%0.8mg

5.4 mgvs0.8 mg

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

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16%66.7mg

Magnesium

16%67.3mg

66.7 mgvs67.3 mg

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

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72.2%1.66mg

Manganese

7.7%0.18mg

1.66 mgvs0.18 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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45.6%319mg

Phosphorus

20%141mg

319 mgvs141 mg

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

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4.77%162mg

Potassium

30%1016mg

162 mgvs1016 mg

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

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57.6%31.7μg

Selenium

0%0μg

31.7 μgvs0 μg

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

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1.2%17.8mg

Sodium

0.41%6.12mg

17.8 mgvs6.12 mg

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

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20%2.2mg

Zinc

4.45%0.49mg

2.2 mgvs0.49 mg

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

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1.5%56g

Water

14.2%526g

56 gvs526 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 Fried Tofu vs Navel Oranges:

Fried Tofu has more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 66.1 times more Vitamin A, 2.2 times more Vitamin B1, 5.6 times more Vitamin B2, 23.4 times more Vitamin B3, 10.3 times more Vitamin B5, 4.4 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and 20.7 times more Vitamin E than Fried Tofu.
Both Fried Tofu as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fried Tofu vs Navel Oranges:

Fried Tofu has 1.6 times more Calcium, 1.9 times more Copper, 6.8 times more Iron, 9.4 times more Manganese, 2.3 times more Phosphorus, more Selenium and 4.5 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 6.3 times more Potassium and 9.4 times more Water than Fried Tofu.
Both Fried Tofu and Raw Navel Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Fried Tofu has 24.4 times more Fat, 31.2 times more Saturated Fat, 27.1 times more Omega 3, 79.3 times more Omega 6 and 3.8 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 7.8 times more Carbohydrate, 17.2 times more Sugars and 3.1 times more Fiber than Fried Tofu.
Both Fried Tofu and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
Both Fried Tofu as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Fried TofuVS OkaraNavel OrangesVS OkaraFried TofuVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Fried TofuVS Navel Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: