Comparing Nutrients in 14 ounces Valencia Oranges VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Valencia Oranges	Tofu Yogurt	Recommended Dietary Allowance
Energy	6.7% 194kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	21% 3.58g	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	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	5.95% 0.95mg	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	19.2% 0.25mg	6.1% 0.079mg	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	5.95% 24μg	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	11% 9.92mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tofu Yogurt	Recommended Dietary Allowance
Calcium	16% 159mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	33% 0.3mg	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	4.47% 0.36mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	9.64% 67.5mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	NA	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.3% 308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Tofu Yogurt:

• Raw Valencia Oranges have 6 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 3.2 times more Vitamin B6, 6.5 times more Vitamin B9 and 19.4 times more Vitamin C than Tofu yogurt.
• Both Raw Valencia Oranges and Tofu yogurt have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Valencia Oranges as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Tofu Yogurt:

• Raw Valencia Oranges have 3.8 times more Potassium than Tofu yogurt.
• While Tofu yogurt contains 3 times more Calcium, 2 times more Copper, 11.8 times more Iron, 4 times more Magnesium, 2.2 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Tofu yogurt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 12.5 times more Fiber than Tofu yogurt.
• While Tofu yogurt contains 1.9 times more Energy, 6 times more Fat, 7.3 times more Omega 3, 20.5 times more Omega 6, 1.3 times more Carbohydrate and 3.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.