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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Oranges	7%	2%	91%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Oranges	Recommended Dietary Allowance
Energy	12.6% 365kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	7.44% 2.4g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.56% 7.22g	36% 46.6g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	51% 37g	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	10.4% 3.97g	25% 9.53g	38g per day for Men 19-50 years
Protein	72% 40.4g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.75mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	18.3% 0.24mg	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	NA	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	240% 5.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	67% 401IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Oranges	Recommended Dietary Allowance
Calcium	98% 976mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	20% 0.18mg	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	79.4% 6.35mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	NA	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.3% 0.099mg	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	73% 512mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	NA	21% 718mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.77% 325g	9.3% 344g	3700g per day for Men 19-50 years

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

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 11 times more Vitamin B2, 8.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Oranges.

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

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 6.2 times more Calcium, 16 times more Iron and 9.2 times more Phosphorus than Raw Oranges.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 2 times more Energy, 40.8 times more Fat, 40 times more Saturated Fat and 10.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 6.5 times more Carbohydrate, 23.4 times more Sugars and 2.4 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.