Comparing Nutrients in 500 calories Oranges VS Fuyu prepared with calcium sulfate

Weight per 500 calories

• Oranges: 1064g
• Fuyu prepared with calcium sulfate: 431g

Salted and fermented Tofu, prepared with calcium sulfate has 2.5 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Fuyu prepared with calcium sulfate?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Fuyu prepared with calcium sulfate	26%	58%	16%

Macro Nutrients

	Oranges	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	35.5% 34.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	17% 22g	130g per day for Men 19-50 years
Sugars	137% 99g	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	67% 25.5g	NA	38g per day for Men 19-50 years
Protein	18% 10g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Oranges	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	30% 0.39mg	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	79.8% 319μg	31.3% 125μg	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	629% 566mg	0.96% 0.86mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	42.6% 426mg	530% 5297mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	180% 1.62mg	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	13.3% 1.06mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	220% 5.06mg	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	21.3% 149mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	826% 12384mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	61% 6.72mg	11mg per day for Men 19-50 years
Water	25% 923g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Fuyu prepared with calcium sulfate:

• Raw Oranges have more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 4.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 656.5 times more Vitamin C than Salted and fermented Tofu, prepared with calcium sulfate.
• Both Raw Oranges and Salted and fermented Tofu, prepared with calcium sulfate have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Oranges as well as Salted and fermented Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Fuyu prepared with calcium sulfate:

• Raw Oranges have 6 times more Potassium and 3.1 times more Water than Salted and fermented Tofu, prepared with calcium sulfate.
• While Salted and fermented Tofu, prepared with calcium sulfate contains 12.4 times more Calcium, 3.4 times more Copper, 8 times more Iron, 2.4 times more Magnesium, 19 times more Manganese, 2.1 times more Phosphorus, 14 times more Selenium, more Sodium and 9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 5.6 times more Carbohydrate than Salted and fermented Tofu, prepared with calcium sulfate.
• While Salted and fermented Tofu, prepared with calcium sulfate contains 27 times more Fat, 31.3 times more Saturated Fat, 30.9 times more Omega 3, 89.6 times more Omega 6 and 3.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Salted and fermented Tofu, prepared with calcium sulfate have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Salted and fermented Tofu, prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.