Comparing Nutrients in 1 kilogram Florida Oranges VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Florida Oranges	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	16% 460kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	10% 13g	130g per day for Men 19-50 years
Sugars	126% 91g	2.76% 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	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	63% 24g	15.8% 6g	38g per day for Men 19-50 years
Protein	12.5% 7g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	106% 950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	NA	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	42.5% 170μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	983% 23.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	500% 450mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	262% 1570IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	348% 52.2mg	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

	Florida Oranges	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	43% 430mg	184% 1840mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	11.3% 0.9mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	NA	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	17% 120mg	259% 1810mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	NA	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	NA	11mg per day for Men 19-50 years
Water	23.6% 871g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Vitasoy USA, Nasoya Lite Firm Tofu per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Vitasoy USA, Nasoya Lite Firm Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 1 kg of Vitasoy USA, Nasoya Lite Firm Tofu contains 8.6 times more Vitamin A, more Vitamin B12, more Vitamin D and 29 times more Vitamin E than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 1 kilogram for Florida Oranges vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 1 kg of Vitasoy USA, Nasoya Lite Firm Tofu contains 4.3 times more Calcium, 17.8 times more Iron, 15.1 times more Phosphorus and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Vitasoy USA, Nasoya Lite Firm Tofu contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 8.9 times more Carbohydrate, 45.7 times more Sugars and 4 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 1 kg of Vitasoy USA, Nasoya Lite Firm Tofu contains 11.9 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Protein
• 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Florida Oranges as well as Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy in one kilogram.