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

Weight per 500 calories

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

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 7.5 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

• 500 kcal of Raw Oranges with Peel contain 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 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Oranges with Peel 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 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

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

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

Comparison of macro-nutrients per 500 calories:

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