Comparing Nutrients in 1 pound Tofu Yogurt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Tofu Yogurt	Navel Oranges	Recommended Dietary Allowance
Energy	14.7% 426kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	55.7% 72.4g	43.8% 57g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	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	2.4% 0.91g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	28.3% 16g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	6.8% 27.2μg	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	12.6% 11.3mg	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	9.37% 1.4mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Navel Oranges	Recommended Dietary Allowance
Calcium	53.5% 535mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	60% 4.8mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	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	24.6% 172mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	9.5% 352g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tofu Yogurt vs Navel Oranges:

• Tofu yogurt has 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 4 times more Vitamin B6, 5.7 times more Vitamin B9 and 23.6 times more Vitamin C than Tofu yogurt.
• Both Tofu yogurt and Raw Navel Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Tofu yogurt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tofu Yogurt vs Navel Oranges:

• Tofu yogurt has 2.7 times more Calcium, 1.9 times more Copper, 8.2 times more Iron, 3.6 times more Magnesium, 1.7 times more Phosphorus, more Selenium, 35 times more Sodium and 3.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.5 times more Potassium than Tofu yogurt.
• Both Tofu yogurt and Raw Navel Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tofu yogurt has 1.9 times more Energy, 12 times more Fat, 12.9 times more Omega 3, 39.2 times more Omega 6, 1.3 times more Carbohydrate and 3.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.9 times more Sugars and 11 times more Fiber than Tofu yogurt.
• Both Tofu yogurt as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.