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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Oranges with Peel	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	9.85% 286kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	9.8% 3.13g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	90% 1.45g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	6.52% 8.5g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	65.4% 36.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Raw Regular Tofu Prepared with Calcium Sulfate	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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	5.53% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	6.17% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	0.5% 0.45mg	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	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	31.8% 318mg	159% 1588mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	10% 373g	10.4% 384g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 pound of Oranges with Peel has 1.2 times more Vitamin B1, 2.6 times more Vitamin B3, 4.9 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and 710 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Oranges with Peel and Raw Regular Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 1.6 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 5 times more Calcium, 3.4 times more Copper, 6.7 times more Iron, 2.1 times more Magnesium, 4.4 times more Phosphorus, 12.7 times more Selenium and 7.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Raw Regular Tofu Prepared with Calcium Sulfate 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 8.3 times more Carbohydrate and 15 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 15.9 times more Fat, 19.7 times more Saturated Fat, 19.9 times more Omega 3, 54.1 times more Omega 6 and 6.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Raw Regular Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber