Comparing Nutrients in 1 kilogram Navel Oranges VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Navel Oranges	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	17% 490kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	24.8% 7.93g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	86.4% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	22% 28.5g	130g per day for Men 19-50 years
Sugars	117% 85g	8.28% 6g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	23.7% 9g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	54.6% 0.71mg	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	85% 340μg	47.5% 190μg	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	657% 591mg	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	10% 1.5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	43% 430mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	237% 2.13mg	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	16.3% 1.3mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	272% 6.25mg	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	33% 230mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	22.4% 829g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Raw Navel Oranges have more Vitamin A, 4.2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B9, 295.5 times more Vitamin C and 15 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Navel Oranges as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 4.7 times more Calcium, 5.5 times more Copper, 12.4 times more Iron, 3.4 times more Magnesium, 21.6 times more Manganese, 5.3 times more Phosphorus, more Selenium and 10.4 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 4.4 times more Carbohydrate, 14.2 times more Sugars and 2.4 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.6 times more Energy, 27.8 times more Fat, 46.6 times more Saturated Fat, 18.6 times more Omega 3, 63.9 times more Omega 6 and 9.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.