Comparing Nutrients in 14 ounces Navel Oranges VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Navel Oranges	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	6.7% 194kcal	72.5% 2104kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	61.8% 19.8g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	322% 5.16g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	275% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	22% 28.6g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	357% 200g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	493% 148μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	37.7% 151μg	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	261% 235mg	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	3.97% 0.6mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	17% 171mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	1442% 13mg	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	6.45% 0.52mg	412% 33mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	340% 2381mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	98% 3334mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.74% 27.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Yuba, Dry tofu skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Yuba, Dry tofu skin:

• 14 ounces of Navel Oranges have more Vitamin C than Yuba, Dry tofu skin.
• While 14 oz of Dry soy beancurd sheets contain 5.1 times more Vitamin B1, 2.4 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B5, 4.1 times more Vitamin B6, 16 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Yuba, Dry tofu skin provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Yuba, Dry tofu skin:

• 14 ounces of Navel Oranges have 12.5 times more Water than Yuba, Dry tofu skin.
• While 14 oz of Dry soy beancurd sheets contain 4.9 times more Calcium, 83.8 times more Copper, 63.8 times more Iron, 20 times more Magnesium, 26.1 times more Phosphorus, 5.1 times more Potassium, more Selenium and 61.3 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.7 times more Carbohydrate than Yuba, Dry tofu skin.
• While 14 oz of Dry soy beancurd sheets contain 10.8 times more Energy, 214 times more Fat, 292.9 times more Saturated Fat, 144.4 times more Omega 3, 513 times more Omega 6, 1.4 times more Fiber and 55.4 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein