Comparing Nutrients in 14 ounces Valencia Oranges VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Valencia Oranges	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	6.7% 194kcal	11.4% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	64.7% 1.04g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	55.7% 9.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	3.6% 4.7g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.8g	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	26% 9.92g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	70.7% 39.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	5.98% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	25.3% 0.33mg	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	38.7% 155μg	8.93% 35.7μg	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	214% 192mg	0% 0mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	16% 159mg	112% 1119mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	88% 0.79mg	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	4.47% 0.36mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	115% 2.64mg	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	9.64% 67.5mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	NA	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.83% 327g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.8 times more Vitamin B1, 4.3 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 3.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Tofu, extra firm, prepared with nigari have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Valencia Oranges as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Tofu, extra firm, prepared with nigari:

• Raw Valencia Oranges have 1.4 times more Potassium than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 7.1 times more Calcium, 5.4 times more Copper, 22.7 times more Iron, 3.5 times more Magnesium, 29 times more Manganese, 6.5 times more Phosphorus and 17.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Tofu, extra firm, prepared with nigari have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 10.1 times more Carbohydrate and 2.5 times more Fiber than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 1.7 times more Energy, 17.5 times more Fat, 26.3 times more Saturated Fat, 16.3 times more Omega 3, 54.2 times more Omega 6 and 9.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.