Comparing Nutrients in 100 calories Oranges with Peel VS Koyadofu

Weight per 100 calories

• Oranges with Peel: 159g
• Koyadofu: 21g

Dried-frozen Tofu has 7.6 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Koyadofu?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Koyadofu	40%	52%	8%

Macro Nutrients

	Oranges with Peel	Koyadofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	6.56% 6.36g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.87% 0.92g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	18.6% 3.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	1.6% 2.1g	130g per day for Men 19-50 years
Sugars	NA	NA	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	18.8% 7.14g	3.97% 1.5g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Koyadofu	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0.61% 5.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.63% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	1.74% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	4.6% 0.06mg	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	12% 47.6μg	4.82% 19.3μg	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	125% 113mg	0.16% 0.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Koyadofu	Recommended Dietary Allowance
Calcium	11% 111mg	7.63% 76.3mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	27.5% 0.25mg	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	16% 1.27mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	2.94% 12.4mg	420mg per day for Men 19-50 years
Manganese	NA	33.6% 0.77mg	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	5% 35mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	0.12% 4.2mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	20.7% 11.4μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.084% 1.26mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	9.34% 1.03mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.033% 1.2g	3700g per day for Men 19-50 years

Oranges With Peel VS Koyadofu Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Koyadofu?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Koyadofu:

• 100 calories of Oranges with Peel have 3.8 times more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B3, 6 times more Vitamin B5, 2.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 768 times more Vitamin C than Koyadofu.
• Both Oranges with Peel and Koyadofu provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Koyadofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Koyadofu:

• 100 calories of Oranges with Peel have 1.5 times more Calcium, 1.8 times more Magnesium, 74.2 times more Potassium and 107.8 times more Water than Koyadofu.
• While 100 kcal of Dried-frozen Tofu contain 2.7 times more Copper, 1.6 times more Iron, 2.9 times more Phosphorus, 10.2 times more Selenium and 5.9 times more Zinc than Raw Oranges with Peel .
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 11.7 times more Carbohydrate and 4.7 times more Fiber than Koyadofu.
• While 100 kcal of Dried-frozen Tofu contain 13.4 times more Fat, 16.6 times more Saturated Fat, 16.7 times more Omega 3, 45.3 times more Omega 6 and 5.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Koyadofu offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Koyadofu provide inadequate amounts of Carbohydrate