Comparing Nutrients in 14 ounces Navel Oranges VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Koyadofu	40%	52%	8%

Macro Nutrients

	Navel Oranges	Koyadofu	Recommended Dietary Allowance
Energy	6.7% 194kcal	65.3% 1893kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	54.4% 17.4g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	502% 8.03g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	353% 60g	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	30.6% 40g	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	75.2% 28.6g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	372% 208g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Koyadofu	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	87.3% 1.14mg	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	33.7% 135μg	91% 365μg	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	3.1% 2.78mg	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	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

	Navel Oranges	Koyadofu	Recommended Dietary Allowance
Calcium	17% 171mg	144% 1445mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	520% 4.68mg	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	483% 38.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	637% 14.6mg	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	274% 1917mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	392% 216μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	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	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Koyadofu per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Koyadofu:

• 14 ounces of Navel Oranges have 84.4 times more Vitamin C than Koyadofu.
• While 14 oz of Dried-frozen Tofu contain 2.2 times more Vitamin A, 7.3 times more Vitamin B1, 6.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 14 ounces of Koyadofu have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Koyadofu:

• 14 ounces of Navel Oranges have 8.3 times more Potassium and 14.9 times more Water than Koyadofu.
• While 14 oz of Dried-frozen Tofu contain 8.5 times more Calcium, 30.2 times more Copper, 74.8 times more Iron, 5.4 times more Magnesium, 127.2 times more Manganese, 21 times more Phosphorus, more Selenium and 61.3 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 14 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.3 times more Carbohydrate than Koyadofu.
• While 14 oz of Dried-frozen Tofu contain 9.7 times more Energy, 202.3 times more Fat, 258.1 times more Saturated Fat, 224.9 times more Omega 3, 656.7 times more Omega 6, 3.3 times more Fiber and 57.7 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein