Comparing Nutrients in 5 ounces Koyadofu VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Koyadofu	Oranges with Peel	Recommended Dietary Allowance
Energy	23.3% 676kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	17% 22g	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	27% 10.2g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	133% 74.4g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	10% 0.13mg	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	32.6% 130μg	10.6% 42.5μg	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	1.1% 0.99mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Koyadofu	Oranges with Peel	Recommended Dietary Allowance
Calcium	51.6% 516mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	8.98% 0.081mg	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	172% 13.8mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	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	98% 685mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Koyadofu VS Oranges with Peel per 5 oz

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

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

• 5 ounces of Koyadofu have 2 times more Vitamin A, 4.9 times more Vitamin B1, 6.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.1 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 101.4 times more Vitamin C than Dried-frozen Tofu.
• 5 ounces of Koyadofu have insufficient amounts of Vitamin C
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Dried-frozen Tofu as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Koyadofu vs Oranges with Peel :

• 5 ounces of Koyadofu have 5.2 times more Calcium, 20.7 times more Copper, 12.2 times more Iron, 4.2 times more Magnesium, 22 times more Phosphorus, 77.6 times more Selenium and 44.5 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 9.8 times more Potassium and 14.2 times more Water than Dried-frozen Tofu.
• 5 ounces of Koyadofu lack sufficient amounts of Potassium
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Koyadofu have 7.6 times more Energy, 101.1 times more Fat, 125.4 times more Saturated Fat, 126.5 times more Omega 3, 343.3 times more Omega 6, 1.6 times more Fiber and 40.4 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.5 times more Carbohydrate than Dried-frozen Tofu.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6