Comparing Nutrients in 1 kilogram Navel Oranges VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Navel Oranges	Fried Tofu	Recommended Dietary Allowance
Energy	17% 490kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	208% 202g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	91% 29g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	841% 13.5g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	591% 100g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	68% 88.6g	130g per day for Men 19-50 years
Sugars	117% 85g	37.5% 27g	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	103% 39g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	336% 188g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Fried Tofu	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	56.7% 0.68mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	76% 0.99mg	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	67.5% 270μg	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	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	10% 1.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Fried Tofu	Recommended Dietary Allowance
Calcium	43% 430mg	372% 3720mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	442% 3.98mg	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	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	650% 15mg	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	518% 285μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	181% 20mg	11mg per day for Men 19-50 years
Water	23.2% 860g	13.7% 505g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Fried Tofu per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Fried Tofu:

• 1 kilogram of Navel Oranges has 4.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin C than Fried Tofu.
• While 1 kg of Fried Tofu contains 2.5 times more Vitamin B1, 1.3 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Fried Tofu provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• 1 kilogram of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Navel Oranges as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Fried Tofu:

• 1 kilogram of Navel Oranges has 1.7 times more Water than Fried Tofu.
• While 1 kg of Fried Tofu contains 8.7 times more Calcium, 10.2 times more Copper, 37.5 times more Iron, 5.5 times more Magnesium, 51.6 times more Manganese, 12.5 times more Phosphorus, more Selenium and 24.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Fried Tofu contain similar levels of Potassium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.4 times more Carbohydrate and 3.1 times more Sugars than Fried Tofu.
• While 1 kg of Fried Tofu contains 5.5 times more Energy, 134.5 times more Fat, 171.6 times more Saturated Fat, 149.6 times more Omega 3, 436.7 times more Omega 6, 1.8 times more Fiber and 20.7 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein