Comparing Nutrients in 300 calories Oranges with Peel VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Weight per 300 calories

• Oranges with Peel: 476g
• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate: 63.8g

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 7.5 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Tofu, dried-frozen (koyadofu), prepared with calcium sulfate?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Oranges with Peel	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	8.75% 2.8g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	80.7% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	56.7% 9.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	4.08% 5.3g	130g per day for Men 19-50 years
Sugars	NA	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	56.4% 21.4g	2% 0.77g	38g per day for Men 19-50 years
Protein	11% 6.2g	59.8% 33.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.74% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	5.3% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	14% 0.18mg	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	35.7% 143μg	14.7% 58.7μg	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	376% 338mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	33.3% 333mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	83.6% 0.75mg	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	47.6% 3.8mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	NA	102% 2.35mg	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	15% 105mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	0.38% 12.8mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	63% 34.7μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.26% 3.83mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.1% 3.7g	3700g per day for Men 19-50 years

Oranges With Peel VS Tofu, Dried-frozen (koyadofu), Prepared With Calcium Sulfate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Tofu, dried-frozen (koyadofu), prepared with calcium sulfate?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 300 calories of Oranges with Peel have more Vitamin A, 1.5 times more Vitamin B1, 3.1 times more Vitamin B3, 5.9 times more Vitamin B5, 2.4 times more Vitamin B6, 2.4 times more Vitamin B9 and 756.7 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Oranges with Peel and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 300 calories of Oranges with Peel have 73.1 times more Potassium and 106.2 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 300 kcal of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 4.1 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 2.9 times more Phosphorus, 10.4 times more Selenium and 6 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 13.9 times more Carbohydrate and 28 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 300 kcal of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 13.6 times more Fat, 16.8 times more Saturated Fat, 17 times more Omega 3, 46 times more Omega 6 and 5.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide inadequate amounts of Carbohydrate and Fiber