Comparing Nutrients in 5 ounces Florida Oranges VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Florida Oranges	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	2.04% 2.65g	130g per day for Men 19-50 years
Sugars	18% 13g	1.2% 0.88g	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	8.95% 3.4g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.93% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	5.12% 0.067mg	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	6.02% 24μg	5.3% 21.3μg	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	71% 63.8mg	0.16% 0.14mg	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	1.7% 0.26mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	6.1% 61mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	30.4% 0.27mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	37.3% 0.86mg	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	2.43% 17mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Raw Regular Tofu Prepared with Calcium Sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 5 ounces of Florida Oranges have 1.2 times more Vitamin B1, 2.1 times more Vitamin B3, 3.7 times more Vitamin B5 and 450 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.3 times more Vitamin B2 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Raw Regular Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin K
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Florida Oranges as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 5 ounces of Florida Oranges have 1.4 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 8.1 times more Calcium, 4.9 times more Copper, 59.6 times more Iron, 3 times more Magnesium, 25.2 times more Manganese, 8.1 times more Phosphorus, 17.8 times more Selenium and 10 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 6.2 times more Carbohydrate, 14.7 times more Sugars and 8 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.7 times more Energy, 22.8 times more Fat, 27.6 times more Saturated Fat, 29 times more Omega 3, 76.8 times more Omega 6 and 11.5 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber