Comparing Nutrients in 14 ounces Navel Oranges VS Vitasoy USA Organic Nasoya, Tofu Plus Firm

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%

Macro Nutrients

	Navel Oranges	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Energy	6.7% 194kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	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	5.22% 6.8g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	1.64% 1.2g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	65% 36.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	153% 2mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	67% 401IU	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	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Calcium	17% 171mg	94% 941mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	NA	11mg per day for Men 19-50 years
Water	9.22% 341g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Vitasoy USA Organic Nasoya, Tofu Plus Firm per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 7.8 times more Vitamin B2, 6.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Navel Oranges vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 5.5 times more Calcium, 10 times more Iron and 5.3 times more Phosphorus than Raw Navel Oranges.
• Both Navel Oranges and Vitasoy USA Organic Nasoya, Tofu Plus Firm contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 7.3 times more Carbohydrate, 28.3 times more Sugars and 2.8 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 1.5 times more Energy, 22.7 times more Fat and 10.1 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm provide inadequate amounts of Carbohydrate