Comparing Nutrients in 1 kilogram Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Oranges with Peel	Recommended Dietary Allowance
Energy	162% 4700kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	313% 303g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	137% 44g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1265% 20.2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	888% 151g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	119% 155g	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	31.6% 12g	118% 45g	38g per day for Men 19-50 years
Protein	936% 524g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	412% 4.94mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.17mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	71.5% 0.93mg	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	230% 920μg	75% 300μg	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	7.78% 7mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Oranges with Peel	Recommended Dietary Allowance
Calcium	2134% 21340mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1310% 11.8mg	63.3% 0.57mg	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	1216% 97mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	431% 1810mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1604% 37mg	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	690% 4830mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	987% 543μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.56% 57.8g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Oranges with Peel :

• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 4.9 times more Vitamin B1, 6.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.1 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 101.4 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin C
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Oranges with Peel :

• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 30.5 times more Calcium, 20.7 times more Copper, 12.2 times more Iron, 12.9 times more Magnesium, 22 times more Phosphorus, 77.6 times more Selenium and 44.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 9.8 times more Potassium and 14.2 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 7.5 times more Energy, 101.1 times more Fat, 125.4 times more Saturated Fat, 126.5 times more Omega 3, 343.3 times more Omega 6 and 40.3 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.9 times more Carbohydrate and 3.8 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6