Comparing Nutrients in 1 pound Florida Oranges VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Florida Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	7.2% 209kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	7.56% 2.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	49% 8.32g	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	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	57% 41.5g	4.38% 3.18g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (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	37.8% 0.45mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	18% 0.24mg	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	50% 200μg	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% 0.91mg	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	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	19.5% 195mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	79% 0.71mg	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	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	76.7% 1.76mg	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	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	16% 544mg	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	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Florida Oranges has 2.1 times more Vitamin B1, 4.9 times more Vitamin B5 and 225 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Florida Oranges as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Florida Oranges has 1.4 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.6 times more Calcium, 4 times more Copper, 12.3 times more Iron, 2.7 times more Magnesium, 16.2 times more Manganese, 7.7 times more Phosphorus, 17.8 times more Selenium and 8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 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 9.8 times more Carbohydrate, 13.1 times more Sugars and 12 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Energy, 17.6 times more Fat, 22.4 times more Omega 3, 59.2 times more Omega 6 and 10.2 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber