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

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Florida Oranges	Recommended Dietary Allowance
Energy	9.54% 277kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	7.56% 2.4g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	49% 8.32g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	57% 41.5g	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	2.4% 0.91g	28.6% 11g	38g per day for Men 19-50 years
Protein	58% 32.5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	17.8% 0.23mg	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	50% 200μg	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Florida Oranges	Recommended Dietary Allowance
Calcium	50.3% 503mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	63% 5.03mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	76.7% 1.76mg	4.73% 0.11mg	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	59.6% 417mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	73.4% 40.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.7% 396g	10.7% 395g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more Vitamin B3 and 2.6 times more Vitamin B9 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.1 times more Vitamin B1, 4.9 times more Vitamin B5 and 225 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin C
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.6 times more Calcium, 4 times more Copper, 12.3 times more Iron, 2.7 times more Magnesium, 16.2 times more Manganese, 7.7 times more Phosphorus, 17.8 times more Selenium and 8 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.4 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Florida Oranges contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more Energy, 17.6 times more Fat, 22.4 times more Omega 3, 59.2 times more Omega 6 and 10.2 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 9.8 times more Carbohydrate, 13.1 times more Sugars and 12 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein