Comparing Nutrients in 1 kilogram Tofu Yogurt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Oranges	7%	2%	91%

Macro Nutrients

	Tofu Yogurt	Oranges	Recommended Dietary Allowance
Energy	32.4% 940kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	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	123% 160g	90% 118g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	5.26% 2g	63% 24g	38g per day for Men 19-50 years
Protein	62.5% 35g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	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	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	15% 60μg	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	27.8% 25mg	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	20.7% 3.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Oranges	Recommended Dietary Allowance
Calcium	118% 1180mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	133% 10.6mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	54.3% 380mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	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	23.3% 350mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21% 775g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu Yogurt vs Oranges:

• Tofu yogurt has 1.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B6, 5 times more Vitamin B9 and 21.3 times more Vitamin C than Tofu yogurt.
• Both Tofu yogurt and Raw Oranges have similar amounts of Vitamin B3 per 1 kg.
• Both Tofu yogurt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu Yogurt vs Oranges:

• Tofu yogurt has 3 times more Calcium, 1.7 times more Copper, 10.6 times more Iron, 4 times more Magnesium, 2.7 times more Phosphorus, 26 times more Selenium, more Sodium and 4.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.9 times more Potassium than Tofu yogurt.
• Both Tofu yogurt and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Tofu yogurt has 2 times more Energy, 15 times more Fat, 16.6 times more Omega 3, 50.1 times more Omega 6, 1.4 times more Carbohydrate and 3.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 7.5 times more Sugars and 12 times more Fiber than Tofu yogurt.
• Both Tofu yogurt as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.