Comparing Nutrients in 300 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Oranges

Weight per 300 calories

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

492g

Oranges

638g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Oranges?

Macros Ratio

Protein Fat Carbs

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

43%

50%

Oranges

91%

300 kcal ▼

Macro Nutrients

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs 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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18.7%18g

Fat

0.79%0.77g

18 gvs0.77 g

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

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8.2%2.62g

Saturated Fat

0.3%0.096g

2.62 gvs0.096 g

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

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75.6%1.2g

Omega 3

2.8%0.045g

1.2 gvs0.045 g

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

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53%9.02g

Omega 6

0.68%0.11g

9.02 gvs0.11 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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4.46%5.8g

Carbohydrate

57.7%75g

5.8 gvs75 g

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

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4.75%3.44g

Sugars

82.3%59.7g

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

3.44 gvs59.7 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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2.6%0.98g

Fiber

40.3%15.3g

0.98 gvs15.3 g

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

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63%35.3g

Protein

10.7%6g

35.3 gvs6 g

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

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Vitamins

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

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

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19.3%0.23mg

Vitamin B1

46.3%0.56mg

Thiamine

0.23 mgvs0.56 mg

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

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14%0.18mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.18 mgvs0.26 mg

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

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16.4%2.63mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.63 mgvs1.8 mg

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

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5%0.25mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.25 mgvs1.6 mg

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

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19.7%0.26mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.26 mgvs0.38 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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54%216μg

Vitamin B9

48%191μg

Folates and Folic Acid

216 μgvs191 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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1.1%0.98mg

Vitamin C

377%340mg

Ascorbic acid

0.98 mgvs340 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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0.33%0.049mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.049 mgvs1.15 mg

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

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8.2%9.84μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

9.84 μgvs0 μg

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

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Minerals

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Oranges

54.6%546mg

Calcium

25.5%255mg

546 mgvs255 mg

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

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85.8%0.77mg

Copper

32%0.29mg

0.77 mgvs0.29 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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68.2%5.46mg

Iron

7.98%0.64mg

5.46 mgvs0.64 mg

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

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31.6%133mg

Magnesium

15%64mg

133 mgvs64 mg

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

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83%1.9mg

Manganese

6.94%0.16mg

1.9 mgvs0.16 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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64.6%452mg

Phosphorus

12.8%89.4mg

452 mgvs89.4 mg

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

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17.4%590mg

Potassium

34%1155mg

590 mgvs1155 mg

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

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79.6%43.8μg

Selenium

5.8%3.2μg

43.8 μgvs3.2 μg

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

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2.62%39.3mg

Sodium

0%0mg

39.3 mgvs0 mg

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

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28.6%3.15mg

Zinc

4.06%0.45mg

3.15 mgvs0.45 mg

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

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11.6%429g

Water

15%554g

429 gvs554 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Oranges:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.5 times more Vitamin B3 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 6.4 times more Vitamin B5, 1.5 times more Vitamin B6, 345.2 times more Vitamin C and 23.4 times more Vitamin E than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Oranges have similar amounts of Vitamin B9 per 300 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Oranges:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.1 times more Calcium, 2.7 times more Copper, 8.6 times more Iron, 2.1 times more Magnesium, 12 times more Manganese, 5.1 times more Phosphorus, 13.7 times more Selenium and 7 times more Zinc than Raw Oranges.
While Raw Oranges contain 2 times more Potassium and 1.3 times more Water than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 300 calories:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 23.7 times more Fat, 27.4 times more Saturated Fat, 27.1 times more Omega 3, 78.5 times more Omega 6 and 5.9 times more Protein than Raw Oranges.
While Raw Oranges contain 12.9 times more Carbohydrate, 17.3 times more Sugars and 15.6 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuOrangesVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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