Comparing Nutrients in 100 calories Florida Oranges VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 100 calories

• Florida Oranges: 217g
• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 164g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more energy per unit of mass than Raw Florida Oranges, which is low in comparison to other foods. Florida Oranges having low energy density.

Which food has more nutrients per 100 calories - Florida Oranges or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Florida Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	6.24% 6.05g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	1.5% 1.93g	130g per day for Men 19-50 years
Sugars	27.4% 20g	1.6% 1.15g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	0.86% 0.33g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	2.66% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	6.42% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.67% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.53% 0.11mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.24% 37μg	18% 72μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	0.36% 0.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.6% 0.39mg	0.11% 0.016mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.73% 3.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	9.35% 93mg	18% 182mg	1000mg per day for Men 19-50 years
Copper	9.42% 0.085mg	28.6% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.45% 0.2mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	10.5% 44.3mg	420mg per day for Men 19-50 years
Manganese	2.27% 0.052mg	27.7% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.73% 26mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	26.5% 14.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	5.1% 189g	3.87% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Florida Oranges vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• Raw Florida Oranges have more Vitamin A, 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 6.5 times more Vitamin B5, 1.3 times more Vitamin B6, 298.4 times more Vitamin C and 23.9 times more Vitamin E than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 2 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Florida Oranges as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Florida Oranges vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• Raw Florida Oranges have 1.9 times more Potassium and 1.3 times more Water than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.9 times more Calcium, 3 times more Copper, 9.3 times more Iron, 2 times more Magnesium, 12.2 times more Manganese, 5.8 times more Phosphorus, 13.4 times more Selenium and 6 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Florida Oranges have 13 times more Carbohydrate, 17.3 times more Sugars and 15.9 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 13.3 times more Fat, 16.1 times more Saturated Fat, 16.9 times more Omega 3, 44.6 times more Omega 6 and 7.7 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy per 100 kcal.
• Both Raw Florida Oranges as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.