Comparing Nutrients in 1 pound Florida Oranges VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Florida Oranges	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	7.2% 209kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	133% 22.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	15.3% 20g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	13.6% 0.18mg	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	19.3% 77μg	25% 100μg	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	227% 204mg	1.5% 1.36mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	19.5% 195mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	165% 1.5mg	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	5.1% 0.41mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	207% 4.77mg	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	7.78% 54.4mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.7% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Hard Tofu, prepared with nigari per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Hard Tofu, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Florida Oranges has 2.4 times more Vitamin B1, 6.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 150 times more Vitamin C than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 1.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Florida Oranges.
• 1 pound of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Florida Oranges as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Hard Tofu, prepared with nigari:

• 1 pound of Florida Oranges has 1.2 times more Water than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 8 times more Calcium, 8.4 times more Copper, 30.6 times more Iron, 5.3 times more Magnesium, 43.8 times more Manganese, 19.3 times more Phosphorus, 33.6 times more Selenium and 20.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Hard Tofu, prepared with nigari contain similar levels of Potassium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.6 times more Carbohydrate and 4 times more Fiber than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 3.2 times more Energy, 47.6 times more Fat, 57.8 times more Saturated Fat, 60.6 times more Omega 3, 160.4 times more Omega 6 and 18.1 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 pound of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber