Comparing Nutrients in 1 kilogram Oranges with Peel VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Oranges with Peel	Fried Tofu	Recommended Dietary Allowance
Energy	21.7% 630kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	208% 202g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	91% 29g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	841% 13.5g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	591% 100g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	68% 88.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	118% 45g	103% 39g	38g per day for Men 19-50 years
Protein	23.2% 13g	336% 188g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Fried Tofu	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Fried Tofu	Recommended Dietary Allowance
Calcium	70% 700mg	372% 3720mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	410% 2870mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	518% 285μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	181% 20mg	11mg per day for Men 19-50 years
Water	22.2% 823g	13.7% 505g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Fried Tofu per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Fried Tofu:

• 1 kilogram of Oranges with Peel has 5 times more Vitamin B3, 2.4 times more Vitamin B5 and more Vitamin C than Fried Tofu.
• While 1 kg of Fried Tofu contains 1.7 times more Vitamin B1 than Raw Oranges with Peel .
• Both Oranges with Peel and Fried Tofu provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Fried Tofu have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Fried Tofu:

• 1 kilogram of Oranges with Peel has 1.3 times more Potassium and 1.6 times more Water than Fried Tofu.
• While 1 kg of Fried Tofu contains 5.3 times more Calcium, 7 times more Copper, 6.1 times more Iron, 4.3 times more Magnesium, 13 times more Phosphorus, 40.7 times more Selenium and 18.1 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.7 times more Carbohydrate than Fried Tofu.
• While 1 kg of Fried Tofu contains 4.3 times more Energy, 67.3 times more Fat, 83.4 times more Saturated Fat, 84.1 times more Omega 3, 228.3 times more Omega 6 and 14.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Fried Tofu offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6