Comparing Nutrients in 500 calories Florida Oranges VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

• Florida Oranges: 1087g
• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 820g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more energy per unit of mass than Raw Florida Oranges, which is low in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Florida Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	13.7% 4.37g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	88.5% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	7.44% 9.67g	130g per day for Men 19-50 years
Sugars	137% 99g	7.9% 5.74g	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	68.6% 26g	4.3% 1.64g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	105% 58.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	32.8% 0.43mg	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	46% 185μg	90% 361μg	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	543% 489mg	1.82% 1.64mg	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	13% 1.96mg	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	46.7% 467mg	91% 910mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	143% 1.3mg	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	12.2% 0.98mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	52.7% 221mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	139% 3.2mg	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	18.6% 130mg	108% 754mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.37% 65.6mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	47.7% 5.25mg	11mg per day for Men 19-50 years
Water	25.6% 947g	19.3% 715g	3700g per day for Men 19-50 years

Florida Oranges VS Tofu, Soft, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Lets compare vitamin content per 500 calories of Florida Oranges vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 500 calories of Florida Oranges have more Vitamin A, 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 6.5 times more Vitamin B5, 1.3 times more Vitamin B6, 298.4 times more Vitamin C and 23.9 times more Vitamin E than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 2 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C and Vitamin E
• Both Raw Florida Oranges as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 500 calories of Florida Oranges have 1.9 times more Potassium and 1.3 times more Water than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.9 times more Calcium, 3 times more Copper, 9.3 times more Iron, 2 times more Magnesium, 12.2 times more Manganese, 5.8 times more Phosphorus, 13.4 times more Selenium and 6 times more Zinc than Raw Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 13 times more Carbohydrate, 17.3 times more Sugars and 15.9 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 13.3 times more Fat, 16.1 times more Saturated Fat, 16.9 times more Omega 3, 44.6 times more Omega 6 and 7.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber