Comparing Nutrients in 500 calories Navel Oranges VS Yuba, Dry tofu skin

Weight per 500 calories

• Navel Oranges: 1020g
• Yuba, Dry tofu skin: 94g

Dry soy beancurd sheets have 10.8 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Yuba, Dry tofu skin?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Navel Oranges	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	76.7% 1.23g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	5.22% 6.8g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	7.45% 2.83g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.1% 0.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	8.25% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	117% 35μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.7% 347μg	8.96% 36μg	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	670% 603mg	0% 0mg	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	10.2% 1.53mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.2% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	44% 439mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	343% 3.1mg	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	16.6% 1.33mg	98% 7.83mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	49.4% 208mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	81% 566mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	23.3% 792mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.6μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	42% 4.62mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.18% 6.5g	3700g per day for Men 19-50 years

Navel Oranges VS Yuba, Dry Tofu Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Yuba, Dry tofu skin?

Lets compare vitamin content per 500 calories of Navel Oranges vs Yuba, Dry tofu skin:

• 500 calories of Navel Oranges have 129.8 times more Vitamin A, 2.1 times more Vitamin B1, 4.6 times more Vitamin B2, 3.3 times more Vitamin B3, 5.1 times more Vitamin B5, 2.7 times more Vitamin B6, 9.7 times more Vitamin B9 and more Vitamin C than Yuba, Dry tofu skin.
• While 500 kcal of Dry soy beancurd sheets contain 1.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• 500 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Dry soy beancurd sheets have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Yuba, Dry tofu skin:

• 500 calories of Navel Oranges have 2.2 times more Calcium, 2.1 times more Potassium and 134.8 times more Water than Yuba, Dry tofu skin.
• While 500 kcal of Dry soy beancurd sheets contain 7.8 times more Copper, 5.9 times more Iron, 1.8 times more Magnesium, 2.4 times more Phosphorus, more Selenium and 5.7 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 18.8 times more Carbohydrate and 7.9 times more Fiber than Yuba, Dry tofu skin.
• While 500 kcal of Dry soy beancurd sheets contain 19.8 times more Fat, 27.1 times more Saturated Fat, 13.4 times more Omega 3, 47.4 times more Omega 6 and 5.1 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Yuba, Dry tofu skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber