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

Macros Ratio

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

Macro Nutrients

	Oranges	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	7.35% 213kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	4.44% 3.22g	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	28.6% 11g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	29% 0.38mg	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	34% 136μg	10.2% 41μg	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	268% 241mg	0% 0mg	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	5.44% 0.82mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	18% 181mg	128% 1279mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	101% 0.91mg	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	5.67% 0.45mg	116% 9.25mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	131% 3.02mg	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	9.07% 63.5mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10% 373g	3700g per day for Men 19-50 years

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

• Raw Oranges have 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.
• While Tofu, extra firm, prepared with nigari contains 3.4 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Tofu, extra firm, prepared with nigari have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw Oranges as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Oranges have 1.4 times more Potassium than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 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.
• Both Raw Oranges and Tofu, extra firm, prepared with nigari have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 10 times more Carbohydrate, 13.2 times more Sugars and 2.4 times more Fiber than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 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.
• Both Raw Oranges as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.