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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	32.4% 0.42mg	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	21.5% 86μg	34% 136μg	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	1% 0.91mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 1 pound of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 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 Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.3 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Oranges with Peel 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.2 times more Energy, 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 Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 5.4 times more Carbohydrate and 5 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6