Comparing Nutrients in 1 kilogram Tofu, extra firm, prepared with nigari VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Oranges	7%	2%	91%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Oranges	Recommended Dietary Allowance
Energy	28.6% 830kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	140% 24g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.08% 12g	90% 118g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	129% 94g	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	26.3% 10g	63% 24g	38g per day for Men 19-50 years
Protein	178% 100g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.44mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	46% 0.6mg	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	22.5% 90μg	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	0% 0mg	591% 532mg	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	0.67% 0.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Oranges	Recommended Dietary Allowance
Calcium	282% 2820mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	50% 0.45mg	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	255% 20.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	290% 6.66mg	11% 0.25mg	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	159% 1110mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22.2% 823g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu, extra firm, prepared with nigari vs Oranges:

• Tofu, extra firm, prepared with nigari has 3.4 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.8 times more Vitamin B1, 3.3 times more Vitamin B9, more Vitamin C and 18 times more Vitamin E than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Tofu, extra firm, prepared with nigari as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu, extra firm, prepared with nigari vs Oranges:

• Tofu, extra firm, prepared with nigari has 7.1 times more Calcium, 4.4 times more Copper, 20.4 times more Iron, 3.5 times more Magnesium, 26.6 times more Manganese, 7.9 times more Phosphorus, 26 times more Selenium and 15.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Potassium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Tofu, extra firm, prepared with nigari has 1.8 times more Energy, 43.8 times more Fat, 61.3 times more Saturated Fat, 37.3 times more Omega 3, 132.6 times more Omega 6 and 10.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 10 times more Carbohydrate, 13.2 times more Sugars and 2.4 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.