Comparing Nutrients in 5 ounces Valencia Oranges VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Valencia Oranges	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26% 751kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	47% 45.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	7.85% 10.2g	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	9.33% 3.54g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	176% 53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.3μg	13.5% 54μg	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	76.4% 68.7mg	0% 0mg	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	NA	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	515% 4.64mg	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	1.6% 0.13mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	3.44% 24mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Yuba, Dry tofu skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Yuba, Dry tofu skin:

• 5 ounces of Valencia Oranges have more Vitamin C than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 4 times more Vitamin B1, 3 times more Vitamin B2, 5.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 5.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Yuba, Dry tofu skin provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Yuba, Dry tofu skin:

• 5 ounces of Valencia Oranges have 12.5 times more Water than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 5.3 times more Calcium, 88.4 times more Copper, 92.2 times more Iron, 22 times more Magnesium, 35.3 times more Phosphorus, 4.7 times more Potassium and 81.7 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.7 times more Carbohydrate than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 10.8 times more Energy, 107 times more Fat, 142.3 times more Saturated Fat, 81.3 times more Omega 3, 268.2 times more Omega 6 and 48.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Yuba, Dry tofu skin offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein