Comparing Nutrients in 1 kilogram Valencia Oranges VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Valencia Oranges	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	17% 490kcal	183% 5300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	331% 321g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	156% 49.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	813% 13g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	694% 118g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	55.4% 72g	130g per day for Men 19-50 years
Sugars	NA	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	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	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	900% 504g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1243% 373μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	98% 390μg	95% 380μg	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	539% 485mg	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	NA	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	458% 550μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	40% 400mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	3633% 32.7mg	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	11.3% 0.9mg	1038% 83mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	524% 2200mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	857% 6000mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	247% 8400mg	3400mg per day for Men 19-50 years
Selenium	NA	127% 70μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	445% 49mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.86% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Yuba, Dry tofu skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Yuba, Dry tofu skin:

• 1 kilogram of Valencia Oranges has more Vitamin C than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 4 times more Vitamin B1, 3 times more Vitamin B2, 5.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 5.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Yuba, Dry tofu skin provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Yuba, Dry tofu skin:

• 1 kilogram of Valencia Oranges has 12.5 times more Water than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 5.3 times more Calcium, 88.4 times more Copper, 92.2 times more Iron, 22 times more Magnesium, 35.3 times more Phosphorus, 4.7 times more Potassium and 81.7 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.7 times more Carbohydrate than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 10.8 times more Energy, 107 times more Fat, 142.3 times more Saturated Fat, 81.3 times more Omega 3, 268.2 times more Omega 6 and 48.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Yuba, Dry tofu skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein