Comparing Nutrients in 1 pound Tofu Yogurt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Tofu Yogurt	Oranges with Peel	Recommended Dietary Allowance
Energy	14.7% 426kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	55.7% 72.4g	54% 70.3g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	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	2.4% 0.91g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	28.3% 16g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	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	6.98% 0.091mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	6.8% 27.2μg	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	12.6% 11.3mg	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	9.37% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Oranges with Peel	Recommended Dietary Allowance
Calcium	53.5% 535mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	60% 4.8mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	24.6% 172mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.5% 352g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu Yogurt 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 Yogurt vs Oranges with Peel :

• 1 lb of Raw Oranges with Peel contains 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.1 times more Vitamin B3, 4.7 times more Vitamin B6, 5 times more Vitamin B9 and 28.4 times more Vitamin C than Tofu yogurt.
• 1 pound of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Tofu yogurt 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 Yogurt vs Oranges with Peel :

• 1 pound of Tofu Yogurt has 1.7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 1.7 times more Phosphorus, 18.6 times more Selenium, 17.5 times more Sodium and 2.8 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.2 times more Potassium than Tofu yogurt.
• Both Tofu Yogurt and Oranges with Peel contain similar levels of Water per one pound.
• 1 pound of Tofu Yogurt lack sufficient amounts of Potassium
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu Yogurt has 1.5 times more Energy, 7.3 times more Omega 3, 20.5 times more Omega 6 and 2.7 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 22.5 times more Fiber than Tofu yogurt.
• Both Tofu Yogurt and Oranges with Peel offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tofu Yogurt provide inadequate amounts of Fiber
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6