Comparing Nutrients in 14 ounces Oranges VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Oranges	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	6.43% 187kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	41% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	18% 5.74g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	165% 2.65g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	116% 19.7g	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	13.4% 17.4g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	12% 0.15mg	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	22% 87.3μg	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	235% 211mg	1.32% 1.2mg	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	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	16% 159mg	137% 1369mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	145% 1.3mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	182% 4.18mg	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	131% 917mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.63% 282g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Hard Tofu, prepared with nigari:

• Raw Oranges have 2.1 times more Vitamin B1, 6.8 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 177.3 times more Vitamin C than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.9 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Hard Tofu, prepared with nigari:

• Raw Oranges have 1.2 times more Potassium and 1.2 times more Water than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 8.6 times more Calcium, 7.3 times more Copper, 27.5 times more Iron, 5.3 times more Magnesium, 42.1 times more Manganese, 16.5 times more Phosphorus, 33.6 times more Selenium and 23.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.7 times more Carbohydrate and 4 times more Fiber than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 3.1 times more Energy, 83.3 times more Fat, 96.3 times more Saturated Fat, 95.3 times more Omega 3, 276.2 times more Omega 6 and 13.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.