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

Weight per 500 calories

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 820g
• Florida Oranges: 1087g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more energy per 100g than Florida Oranges. It has low energy density when compared to other foods. Raw Florida Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	126% 2g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	88.5% 15g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.44% 9.67g	96% 125g	130g per day for Men 19-50 years
Sugars	7.9% 5.74g	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	4.3% 1.64g	68.6% 26g	38g per day for Men 19-50 years
Protein	105% 58.8g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	42.6% 0.55mg	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	90% 361μg	46% 185μg	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	1.82% 1.64mg	543% 489mg	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	0.55% 0.082mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Florida Oranges	Recommended Dietary Allowance
Calcium	91% 910mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	47% 0.42mg	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	114% 9.1mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	52.7% 221mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	11.3% 0.26mg	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	108% 754mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47.7% 5.25mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	19.3% 715g	25.6% 947g	3700g per day for Men 19-50 years

Tofu, Soft, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) VS Florida Oranges Nutrients Per 500 Kcal

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

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

• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 2 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain more Vitamin A, 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 6.5 times more Vitamin B5, 1.3 times more Vitamin B6, 298.4 times more Vitamin C and 23.9 times more Vitamin E than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Florida Oranges provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C and Vitamin E
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 1.9 times more Calcium, 3 times more Copper, 9.3 times more Iron, 2 times more Magnesium, 12.2 times more Manganese, 5.8 times more Phosphorus, 13.4 times more Selenium and 6 times more Zinc than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.9 times more Potassium and 1.3 times more Water than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 13.3 times more Fat, 16.1 times more Saturated Fat, 16.9 times more Omega 3, 44.6 times more Omega 6 and 7.7 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 13 times more Carbohydrate, 17.3 times more Sugars and 15.9 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Florida Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6