Comparing Nutrients in 14 ounces Oranges VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Oranges	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	6.43% 187kcal	64.3% 1865kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	54.4% 17.4g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	502% 8.03g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	25.3% 33g	130g per day for Men 19-50 years
Sugars	51% 37g	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	25% 9.53g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	372% 208g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	87.3% 1.14mg	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	29.8% 119μg	91% 365μg	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	235% 211mg	3.1% 2.78mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	16% 159mg	847% 8470mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	520% 4.68mg	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	4.96% 0.4mg	483% 38.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	171% 718mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	637% 14.6mg	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	7.94% 55.6mg	274% 1917mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	392% 216μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• Raw Oranges have more Vitamin A and 76 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 5.7 times more Vitamin B1, 7.9 times more Vitamin B2, 4.2 times more Vitamin B3, 1.7 times more Vitamin B5, 4.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• Raw Oranges have 9.1 times more Potassium and 15 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 53.4 times more Calcium, 26.2 times more Copper, 97.3 times more Iron, 18.1 times more Magnesium, 147.6 times more Manganese, 34.5 times more Phosphorus, 108.6 times more Selenium and 70 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.4 times more Carbohydrate and 2 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 10 times more Energy, 252.8 times more Fat, 292.5 times more Saturated Fat, 289.1 times more Omega 3, 839.1 times more Omega 6 and 55.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.