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

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Navel Oranges	Recommended Dietary Allowance
Energy	12% 345kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.13g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	90% 1.45g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	63.5% 10.8g	0.61% 0.1g	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	43.8% 57g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	65.4% 36.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Navel 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	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.88mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.17% 0.31mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Navel Oranges	Recommended Dietary Allowance
Calcium	159% 1588mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	73.4% 40.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.4% 384g	10.5% 390g	3700g per day for Men 19-50 years

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

• Raw Regular Tofu Prepared with Calcium Sulfate has more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Vitamin B3, 3.8 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9, 591 times more Vitamin C and 15 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Navel 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 Navel Oranges:

• Raw Regular Tofu Prepared with Calcium Sulfate has 8.1 times more Calcium, 4.9 times more Copper, 41.2 times more Iron, 2.7 times more Magnesium, 20.9 times more Manganese, 4.2 times more Phosphorus, more Selenium and 10 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Navel 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, 31.9 times more Fat, 40.6 times more Saturated Fat, 35.4 times more Omega 3, 103.5 times more Omega 6 and 8.9 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.7 times more Carbohydrate, 13.7 times more Sugars and 7.3 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.