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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Florida Oranges	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	7.2% 209kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	9.8% 3.13g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	90% 1.45g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	63.5% 10.8g	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	6.52% 8.5g	130g per day for Men 19-50 years
Sugars	57% 41.5g	3.88% 2.8g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	65.4% 36.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Raw Regular Tofu Prepared with Calcium Sulfate	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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	5.53% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	6.17% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	16.4% 0.21mg	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	17% 68μg	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	0.5% 0.45mg	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	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	19.5% 195mg	159% 1588mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	97% 0.88mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	119% 2.74mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Raw Regular Tofu Prepared with Calcium Sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Florida Oranges has 1.2 times more Vitamin B1, 2.1 times more Vitamin B3, 3.7 times more Vitamin B5 and 450 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 1.3 times more Vitamin B2 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Raw Regular Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Florida Oranges as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Florida Oranges has 1.4 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 8.1 times more Calcium, 4.9 times more Copper, 59.6 times more Iron, 3 times more Magnesium, 25.2 times more Manganese, 8.1 times more Phosphorus, 17.8 times more Selenium and 10 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Water 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 6.2 times more Carbohydrate, 14.7 times more Sugars and 8 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 1.7 times more Energy, 22.8 times more Fat, 27.6 times more Saturated Fat, 29 times more Omega 3, 76.8 times more Omega 6 and 11.5 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 Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber