Comparing Nutrients in 500 calories Tofu, extra firm, prepared with nigari VS Oranges

Weight per 500 calories

• Tofu, extra firm, prepared with nigari: 602g
• Oranges: 1064g

Tofu, extra firm, prepared with nigari has 1.8 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Oranges	7%	2%	91%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	84.5% 14.4g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.47% 7.1g	96% 125g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	137% 99g	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	16% 6.02g	67% 25.5g	38g per day for Men 19-50 years
Protein	107% 60g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	49% 0.64mg	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	13.6% 54.2μg	79.8% 319μg	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% 0mg	629% 566mg	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	0.4% 0.06mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Oranges	Recommended Dietary Allowance
Calcium	170% 1699mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	53% 0.48mg	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	154% 12.3mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	50.2% 211mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	11.6% 0.27mg	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	96% 669mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	23% 783mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	142% 78.3μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	13.4% 496g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tofu, extra firm, prepared with nigari vs Oranges:

• Tofu, extra firm, prepared with nigari has 1.9 times more Vitamin B5 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C and 31.8 times more Vitamin E than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu, extra firm, prepared with nigari vs Oranges:

• Tofu, extra firm, prepared with nigari has 4 times more Calcium, 2.5 times more Copper, 11.6 times more Iron, 2 times more Magnesium, 15.1 times more Manganese, 4.5 times more Phosphorus, 14.7 times more Selenium and 8.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Potassium and 1.9 times more Water than Tofu, extra firm, prepared with nigari.

Comparison of macro-nutrients per 500 calories:

• Tofu, extra firm, prepared with nigari has 24.8 times more Fat, 34.7 times more Saturated Fat, 21.1 times more Omega 3, 75.1 times more Omega 6 and 6 times more Protein than Raw Oranges.
• While Raw Oranges contain 17.6 times more Carbohydrate, 23.3 times more Sugars and 4.2 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Tofu, extra firm, prepared with nigari as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.