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

Weight per 300 calories

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

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 7.5 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.74% 0.76mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.26mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	34% 0.44mg	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	14.7% 58.7μg	35.7% 143μg	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	376% 338mg	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	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

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

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

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

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

• 300 kcal of Raw Oranges with Peel contain 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 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Oranges with Peel 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 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 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 Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 73.1 times more Potassium and 106.2 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• 300 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

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