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

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Valencia Oranges	Recommended Dietary Allowance
Energy	12% 345kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	90% 1.45g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	63.5% 10.8g	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	6.52% 8.5g	41.5% 54g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	3.6% 1.36g	30% 11.3g	38g per day for Men 19-50 years
Protein	65.4% 36.7g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.88mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.17% 0.31mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	22% 0.29mg	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	17% 68μg	44.2% 177μg	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	0.5% 0.45mg	244% 220mg	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	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

	Raw Regular Tofu Prepared with Calcium Sulfate	Valencia Oranges	Recommended Dietary Allowance
Calcium	159% 1588mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	18.6% 0.17mg	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	304% 24.3mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	4.54% 0.1mg	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	63% 440mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	73.4% 40.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	10.4% 384g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate vs Valencia Oranges:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.3 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 485 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Regular Tofu Prepared with Calcium Sulfate has 8.8 times more Calcium, 5.2 times more Copper, 59.6 times more Iron, 3 times more Magnesium, 26.3 times more Manganese, 5.7 times more Phosphorus and 13.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.6 times more Energy, 15.9 times more Fat, 19.7 times more Saturated Fat, 19.9 times more Omega 3, 54.1 times more Omega 6 and 7.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.4 times more Carbohydrate and 8.3 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.