Comparing Nutrients in 14 ounces Navel Oranges VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Navel Oranges	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	6.7% 194kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	9.84% 3.15g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	34.3% 5.83g	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	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	3.3% 2.4g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tofu, firm, prepared with calcium sulfate and magnesium chloride (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	22.5% 0.27mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	21.7% 0.28mg	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	19% 75.4μg	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	0.88% 0.79mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	17% 171mg	79.8% 798mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	94% 0.85mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	108% 2.5mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	71.4% 39.3μg	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	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.22% 341g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Raw Navel Oranges have more Vitamin A, 4.2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B9, 295.5 times more Vitamin C and 15 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw Navel Oranges as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 4.7 times more Calcium, 5.5 times more Copper, 12.4 times more Iron, 3.4 times more Magnesium, 21.6 times more Manganese, 5.3 times more Phosphorus, more Selenium and 10.4 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 4.4 times more Carbohydrate, 14.2 times more Sugars and 2.4 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.6 times more Energy, 27.8 times more Fat, 46.6 times more Saturated Fat, 18.6 times more Omega 3, 63.9 times more Omega 6 and 9.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.