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

Weight per 500 calories

• Navel Oranges: 1020g
• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 820g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Navel 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	1.58% 1.53g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	13.7% 4.37g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	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	98% 128g	7.44% 9.67g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	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	4.3% 1.64g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	105% 58.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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

	Navel Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	44% 439mg	91% 910mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	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	16.6% 1.33mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	52.7% 221mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	108% 754mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	4.37% 65.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	47.7% 5.25mg	11mg per day for Men 19-50 years
Water	23.7% 877g	19.3% 715g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 6.4 times more Vitamin B5, 1.9 times more Vitamin B6, 367.9 times more Vitamin C and 18.7 times more Vitamin E than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Raw Navel 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 kcal.

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

• Raw Navel Oranges have 1.7 times more Potassium and 1.2 times more Water than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.1 times more Calcium, 3.2 times more Copper, 6.9 times more Iron, 2 times more Magnesium, 10.8 times more Manganese, 3.2 times more Phosphorus, more Selenium and 6.4 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges have 13.2 times more Carbohydrate, 15.1 times more Sugars and 13.7 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 19.8 times more Fat, 25.2 times more Saturated Fat, 22 times more Omega 3, 64.1 times more Omega 6 and 6.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy per 500 kcal.
• Both Raw Navel Oranges as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.