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

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Oranges	7%	2%	91%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Oranges	Recommended Dietary Allowance
Energy	26.2% 760kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	49.3% 47.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	199% 3.2g	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	14.4% 18.7g	90% 118g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	7.9% 3g	63% 24g	38g per day for Men 19-50 years
Protein	144% 80.8g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	37.5% 150μg	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	1.1% 1mg	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	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Oranges	Recommended Dietary Allowance
Calcium	350% 3500mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	670% 53.6mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	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	139% 970mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23% 846g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate vs Oranges:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.3 times more Vitamin B2 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 532 times more Vitamin C and 18 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Oranges have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Regular Tofu Prepared with Calcium Sulfate has 8.8 times more Calcium, 4.3 times more Copper, 53.6 times more Iron, 3 times more Magnesium, 24.2 times more Manganese, 6.9 times more Phosphorus, 17.8 times more Selenium and 11.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.6 times more Energy, 39.8 times more Fat, 46.1 times more Saturated Fat, 45.6 times more Omega 3, 132.2 times more Omega 6 and 8.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 6.3 times more Carbohydrate, 15.1 times more Sugars and 8 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.