Comparing Nutrients in 1 kilogram Valencia Oranges VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Valencia Oranges	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	17% 490kcal	49.7% 1440kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	90% 87.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	39.4% 12.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	364% 5.82g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	255% 43.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	21.4% 28g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	308% 173g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	70.8% 0.92mg	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	98% 390μg	72.5% 290μg	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	2.22% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	40% 400mg	683% 6830mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	420% 3.78mg	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	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	513% 12mg	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	271% 1900mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	316% 174μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	19% 698g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Raw Firm Tofu Prepared with Calcium Sulfate per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Valencia Oranges has 1.9 times more Vitamin B5, 1.3 times more Vitamin B9 and 242.5 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate contains 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Valencia Oranges has 1.2 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate contains 17.1 times more Calcium, 10.2 times more Copper, 29.6 times more Iron, 5.8 times more Magnesium, 51.3 times more Manganese, 11.2 times more Phosphorus, 1.3 times more Potassium and 26.2 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 4.3 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate contains 2.9 times more Energy, 29.1 times more Fat, 36 times more Saturated Fat, 36.4 times more Omega 3, 98.6 times more Omega 6 and 16.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein