Comparing Nutrients in 100 calories Vitasoy USA Nasoya, Lite Silken TofuVS Oranges

Weight per 100 calories

Vitasoy USA Nasoya, Lite Silken Tofu

233g

Oranges

213g

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

Which food has more nutrients per 100 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Oranges?

Macros Ratio

Protein Fat Carbs

Vitasoy USA Nasoya, Lite Silken Tofu

77%

23%

Oranges

91%

100 kcal ▼

Macro Nutrients

Vitasoy USA Nasoya, Lite Silken Tofuvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Legumes rich in Energy

2.64%2.56g

Fat

0.26%0.26g

2.56 gvs0.26 g

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

Find Legumes rich in Fat

1.45%0.47g

Saturated Fat

0.1%0.032g

0.47 gvs0.032 g

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

Find Legumes rich in Saturated Fat

Omega 3

0.93%0.015g

NA gvs0.015 g

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

Find Legumes rich in Omega 3

Omega 6

0.23%0.038g

NA gvs0.038 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

0%0g

Carbohydrate

19.2%25g

0 gvs25 g

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

Find Legumes rich in Carbohydrate

Sugars

27.4%20g

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

NA gvs20 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

Fiber

13.4%5.1g

NA gvs5.1 g

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

Find Legumes rich in Fiber

34%19g

Protein

3.57%2g

19 gvs2 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Vitasoy USA Nasoya, Lite Silken Tofuvs Oranges

25%223μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

223 μgvs23.4 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

Vitamin B1

15.4%0.19mg

Thiamine

NA mgvs0.19 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

Vitamin B2

6.55%0.085mg

Riboflavin

NA mgvs0.085 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

NA mgvs0.6 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

Vitamin B5

10.6%0.53mg

Pantothenic acid

NA mgvs0.53 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

Vitamin B6

9.8%0.13mg

Pyridoxine

NA mgvs0.13 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

Vitamin B9

16%64μg

Folates and Folic Acid

NA μgvs64 μg

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

Find Legumes rich in Vitamin B9

234%5.63μg

Vitamin B12

0%0μg

Cobalamin

5.63 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

Vitamin C

126%113mg

Ascorbic acid

NA mgvs113 mg

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

Find Legumes rich in Vitamin C

59.3%356IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

356 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

81.6%12.2mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

12.2 mgvs0.38 mg

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

Find Legumes rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Legumes rich in Vitamin K

Minerals

Vitasoy USA Nasoya, Lite Silken Tofuvs Oranges

92%916mg

Calcium

8.5%85mg

916 mgvs85 mg

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

Find Legumes rich in Calcium

Copper

10.6%0.096mg

NA mgvs0.096 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

25.3%2.02mg

Iron

2.66%0.21mg

2.02 mgvs0.21 mg

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

Find Legumes rich in Iron

Magnesium

5.07%21.3mg

NA mgvs21.3 mg

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

Find Legumes rich in Magnesium

Manganese

2.3%0.053mg

NA mgvs0.053 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

67.4%472mg

Phosphorus

4.26%29.8mg

472 mgvs29.8 mg

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

Find Legumes rich in Phosphorus

Potassium

11.3%385mg

NA mgvs385 mg

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

Find Legumes rich in Potassium

Selenium

1.93%1.06μg

NA μgvs1.06 μg

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

Find Legumes rich in Selenium

12.2%184mg

Sodium

0%0mg

184 mgvs0 mg

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

Find Legumes rich in Sodium

Zinc

1.35%0.15mg

NA mgvs0.15 mg

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

Find Legumes rich in Zinc

5.64%209g

Water

5%185g

209 gvs185 g

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

Find Legumes rich in Water

Lets compare vitamin content per 100 calories of Vitasoy USA Nasoya, Lite Silken Tofu vs Oranges:

Vitasoy USA Nasoya, Lite Silken Tofu has 9.5 times more Vitamin A, more Vitamin B12, more Vitamin D and 31.9 times more Vitamin E than Raw Oranges.

Comparing minerals per 100 calories for Vitasoy USA Nasoya, Lite Silken Tofu vs Oranges:

Vitasoy USA Nasoya, Lite Silken Tofu has 10.8 times more Calcium, 9.5 times more Iron, 15.8 times more Phosphorus and more Sodium than Raw Oranges.
Both Vitasoy USA Nasoya, Lite Silken Tofu and Raw Oranges have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Vitasoy USA Nasoya, Lite Silken Tofu has 10 times more Fat, 14.6 times more Saturated Fat and 9.5 times more Protein than Raw Oranges.
While Raw Oranges contain more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
Both Vitasoy USA Nasoya, Lite Silken Tofu and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Vitasoy USA Nasoya, Lite Silken Tofu as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Vitasoy USA Nasoya, Lite Silken TofuVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmOrangesVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Nasoya, Lite Silken TofuVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Vitasoy USA Nasoya, Lite Silken TofuVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: