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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Oranges with Peel	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	9.85% 286kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	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	17.4% 0.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	1.5% 1.36mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	31.8% 318mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	10% 373g	8.7% 323g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Hard Tofu, prepared with nigari:

• 1 pound of Oranges with Peel has 2.4 times more Vitamin B1, 8.9 times more Vitamin B5, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 236.7 times more Vitamin C than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Oranges with Peel .
• 1 pound of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 1.3 times more Potassium than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 4.9 times more Calcium, 5.8 times more Copper, 3.4 times more Iron, 3.8 times more Magnesium, 10.5 times more Phosphorus, 24 times more Selenium and 15.1 times more Zinc than Raw Oranges with Peel .
• 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 3.5 times more Carbohydrate and 7.5 times more Fiber than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 2.3 times more Energy, 33.3 times more Fat, 41.3 times more Saturated Fat, 41.7 times more Omega 3, 113 times more Omega 6 and 9.8 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber