Comparing Nutrients in 14 ounces Oranges VS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%

Macro Nutrients

	Oranges	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Energy	6.43% 187kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	7.44% 2.4g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	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	5.56% 7.22g	130g per day for Men 19-50 years
Sugars	51% 37g	2.2% 1.6g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	134% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	153% 2mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	240% 5.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	67% 401IU	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	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Calcium	16% 159mg	98% 976mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	NA	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	NA	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	NA	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	NA	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	NA	11mg per day for Men 19-50 years
Water	9.3% 344g	8.77% 325g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges versus 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 11 times more Vitamin B2, 8.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Oranges.
• 14 ounces of Oranges have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Oranges vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 6.2 times more Calcium, 16 times more Iron and 9.2 times more Phosphorus than Raw Oranges.
• Both Oranges and Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain similar levels of Water per 14 ounces.
• 14 ounces of Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges have 6.5 times more Carbohydrate, 23.4 times more Sugars and 2.4 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• While 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 2 times more Energy, 40.8 times more Fat and 10.8 times more Protein than Raw Oranges.
• 14 ounces of Oranges provide inadequate amounts of Energy and Protein
• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate