Comparing Nutrients in 1 kilogram Raw Firm Tofu Prepared with Calcium Sulfate VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Oranges with Peel	Recommended Dietary Allowance
Energy	49.7% 1440kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	90% 87.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	39.4% 12.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	364% 5.82g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	255% 43.4g	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	21.4% 28g	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	60.5% 23g	118% 45g	38g per day for Men 19-50 years
Protein	308% 173g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	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	72.5% 290μg	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	2.22% 2mg	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

	Raw Firm Tofu Prepared with Calcium Sulfate	Oranges with Peel	Recommended Dietary Allowance
Calcium	683% 6830mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	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	333% 26.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	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	271% 1900mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	316% 174μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	19% 698g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Firm Tofu Prepared with Calcium Sulfate VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Firm Tofu 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 Raw Firm Tofu Prepared with Calcium Sulfate vs Oranges with Peel :

• 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate has 1.6 times more Vitamin B1 and 2 times more Vitamin B2 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 355 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Oranges with Peel provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Raw Firm Tofu Prepared with Calcium Sulfate vs Oranges with Peel :

• 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate has 9.8 times more Calcium, 6.6 times more Copper, 3.3 times more Iron, 4.1 times more Magnesium, 8.6 times more Phosphorus, 1.2 times more Potassium, 24.9 times more Selenium and 14.3 times more Zinc than 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 Raw Firm Tofu Prepared with Calcium Sulfate has 2.3 times more Energy, 29.1 times more Fat, 36 times more Saturated Fat, 36.4 times more Omega 3, 98.6 times more Omega 6 and 13.3 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5.6 times more Carbohydrate and 2 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6