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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Oranges with Peel	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	9.85% 286kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	3.75% 2.72g	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	53.7% 20.4g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	24.8% 0.32mg	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	21.5% 86μg	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	358% 322mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	31.8% 318mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	107% 0.97mg	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	45.4% 3.63mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	NA	123% 2.83mg	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	14.3% 100mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	10% 373g	10% 376g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Tofu, firm, 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 Oranges with Peel vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Oranges with Peel has 1.7 times more Vitamin B1, 5 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 355 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Vitamin B2 than Raw Oranges with Peel .
• 1 pound of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 1.3 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.9 times more Calcium, 3.7 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 5.5 times more Phosphorus, 14.1 times more Selenium and 7.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 5.4 times more Carbohydrate and 5 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 13.9 times more Fat, 22.7 times more Saturated Fat, 10.4 times more Omega 3, 33.4 times more Omega 6 and 7 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6