Comparing Nutrients in 5 ounces Navel Oranges VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Koyadofu	40%	52%	8%

Macro Nutrients

	Navel Oranges	Koyadofu	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	11% 14.2g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	27% 10.2g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	133% 74.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Koyadofu	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	31% 0.41mg	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	12% 48μg	32.6% 130μg	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	93% 83.8mg	1.1% 0.99mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Koyadofu	Recommended Dietary Allowance
Calcium	6.1% 61mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	186% 1.67mg	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	2.3% 0.18mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	227% 5.23mg	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	4.66% 32.6mg	98% 685mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Koyadofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Koyadofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Koyadofu:

• 5 ounces of Navel Oranges have 84.4 times more Vitamin C than Koyadofu.
• While 5 oz of Dried-frozen Tofu contain 2.2 times more Vitamin A, 7.3 times more Vitamin B1, 6.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 5 ounces of Koyadofu have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Koyadofu:

• 5 ounces of Navel Oranges have 8.3 times more Potassium and 14.9 times more Water than Koyadofu.
• While 5 oz of Dried-frozen Tofu contain 8.5 times more Calcium, 30.2 times more Copper, 74.8 times more Iron, 5.4 times more Magnesium, 127.2 times more Manganese, 21 times more Phosphorus, more Selenium and 61.3 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 5 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 1.3 times more Carbohydrate than Koyadofu.
• While 5 oz of Dried-frozen Tofu contain 9.7 times more Energy, 202.3 times more Fat, 258.1 times more Saturated Fat, 224.9 times more Omega 3, 656.7 times more Omega 6, 3.3 times more Fiber and 57.7 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein