Comparing Nutrients in 5 ounces Navel Oranges VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Navel Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	2.36% 0.76g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	21.8% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	15.3% 2.6g	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	1.3% 1.67g	130g per day for Men 19-50 years
Sugars	16.6% 12g	1.37% 0.99g	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	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	4.74% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	5.67% 0.074mg	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	15.6% 62.4μg	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	0.31% 0.28mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	6.1% 61mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	24.7% 0.22mg	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	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	24% 0.55mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• Raw Navel Oranges have more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 5.1 times more Vitamin B5, 1.5 times more Vitamin B6, 295.5 times more Vitamin C and 15 times more Vitamin E than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• Raw Navel Oranges have 1.4 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.6 times more Calcium, 4 times more Copper, 8.5 times more Iron, 2.5 times more Magnesium, 13.4 times more Manganese, 4 times more Phosphorus, more Selenium and 8 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 10.6 times more Carbohydrate, 12.1 times more Sugars and 11 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 24.6 times more Fat, 31.4 times more Saturated Fat, 27.3 times more Omega 3, 79.8 times more Omega 6 and 7.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy per 5 oz.
• Both Raw Navel Oranges as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.