Comparing Nutrients in 500 calories Oranges with Peel VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Weight per 500 calories

• Oranges with Peel: 794g
• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate: 106g

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 7.5 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Tofu, dried-frozen (koyadofu), prepared with calcium sulfate?

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	33.3% 32.3g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	135% 2.15g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	6.8% 8.83g	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	94% 35.7g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	100% 55.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	8.83% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	23.4% 0.3mg	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	59.5% 238μg	24.5% 98μg	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	626% 563mg	0.83% 0.74mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Oranges with Peel	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	55.6% 556mg	227% 2270mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	139% 1.25mg	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	79.4% 6.35mg	129% 10.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	NA	171% 3.92mg	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	25% 175mg	73.4% 514mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	105% 57.8μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.17% 6.15g	3700g per day for Men 19-50 years

Oranges With Peel VS Tofu, Dried-frozen (koyadofu), Prepared With Calcium Sulfate Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Tofu, dried-frozen (koyadofu), prepared with calcium sulfate?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 500 calories of Oranges with Peel have 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 Oranges with Peel and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 500 calories of Oranges with Peel have 73.1 times more Potassium and 106.2 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 500 kcal of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 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 Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 13.9 times more Carbohydrate and 28 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 500 kcal of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 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 Raw Oranges with Peel .
• Both Oranges with Peel and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide inadequate amounts of Carbohydrate and Fiber