Comparing Nutrients in 500 calories Tofu YogurtVS Oranges

Weight per 500 calories

Tofu Yogurt

532g

Oranges

1064g

Tofu Yogurt has 2 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Tofu Yogurt or Oranges?

Macros Ratio

Protein Fat Carbs

Tofu Yogurt

15%

17%

68%

Oranges

91%

500 kcal ▼

Macro Nutrients

Tofu Yogurtvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.87%9.57g

Fat

1.3%1.28g

9.57 gvs1.28 g

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

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4.3%1.38g

Saturated Fat

0.5%0.16g

1.38 gvs0.16 g

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

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38.6%0.62g

Omega 3

4.65%0.074g

0.62 gvs0.074 g

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

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28%4.8g

Omega 6

1.13%0.19g

4.8 gvs0.19 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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65.3%85g

Carbohydrate

96%125g

85 gvs125 g

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

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9.1%6.6g

Sugars

137%99g

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

6.6 gvs99 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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2.8%1.06g

Fiber

67%25.5g

1.06 gvs25.5 g

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

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33.2%18.6g

Protein

18%10g

18.6 gvs10 g

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

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Vitamins

Tofu Yogurtvs Oranges

1.2%10.6μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

10.6 μgvs117 μg

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

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26.6%0.32mg

Vitamin B1

77%0.93mg

Thiamine

0.32 mgvs0.93 mg

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

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8.2%0.11mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.11 mgvs0.43 mg

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

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7.98%1.28mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

1.28 mgvs3 mg

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

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Vitamin B5

53%2.66mg

Pantothenic acid

NA mgvs2.66 mg

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

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8.2%0.11mg

Vitamin B6

49%0.64mg

Pyridoxine

0.11 mgvs0.64 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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7.98%32μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

32 μgvs319 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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14.8%13.3mg

Vitamin C

629%566mg

Ascorbic acid

13.3 mgvs566 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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11%1.65mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

1.65 mgvs1.9 mg

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

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15.5%18.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

18.6 μgvs0 μg

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

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Minerals

Tofu Yogurtvs Oranges

62.8%628mg

Calcium

42.6%426mg

628 mgvs426 mg

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

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44.3%0.4mg

Copper

53%0.48mg

0.4 mgvs0.48 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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70.5%5.64mg

Iron

13.3%1.06mg

5.64 mgvs1.06 mg

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

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50.7%213mg

Magnesium

25.3%106mg

213 mgvs106 mg

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

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Manganese

11.6%0.27mg

NA mgvs0.27 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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29%202mg

Phosphorus

21.3%149mg

202 mgvs149 mg

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

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7.35%250mg

Potassium

56.6%1926mg

250 mgvs1926 mg

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

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126%69μg

Selenium

9.67%5.3μg

69 μgvs5.3 μg

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

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12.4%186mg

Sodium

0%0mg

186 mgvs0 mg

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

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15%1.65mg

Zinc

6.77%0.74mg

1.65 mgvs0.74 mg

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

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11%412g

Water

25%923g

412 gvs923 g

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

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Lets compare vitamin content per 500 calories of Tofu Yogurt vs Oranges:

Tofu yogurt has more Vitamin K than Raw Oranges.
While Raw Oranges contain 11 times more Vitamin A, 2.9 times more Vitamin B1, 4 times more Vitamin B2, 2.4 times more Vitamin B3, 6 times more Vitamin B6, 10 times more Vitamin B9 and 42.6 times more Vitamin C than Tofu yogurt.
Both Tofu yogurt and Raw Oranges have similar amounts of Vitamin E per 500 kcal.
Both Tofu yogurt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu Yogurt vs Oranges:

Tofu yogurt has 1.5 times more Calcium, 5.3 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus, 13 times more Selenium, more Sodium and 2.2 times more Zinc than Raw Oranges.
While Raw Oranges contain 7.7 times more Potassium and 2.2 times more Water than Tofu yogurt.
Both Tofu yogurt and Raw Oranges have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tofu yogurt has 7.5 times more Fat, 8.3 times more Omega 3, 25 times more Omega 6 and 1.9 times more Protein than Raw Oranges.
While Raw Oranges contain 1.5 times more Carbohydrate, 15.1 times more Sugars and 24 times more Fiber than Tofu yogurt.
Both Tofu yogurt and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Tofu yogurt as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu YogurtVS No Cholesterol Mayonnaise DressingOrangesVS No Cholesterol Mayonnaise DressingTofu YogurtVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Tofu YogurtVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu Yogurt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: