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

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Valencia Oranges	Recommended Dietary Allowance
Energy	3.7% 108kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	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	2.04% 2.65g	13% 17g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	1.1% 0.43g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	6.87% 0.089mg	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	5.3% 21.3μg	14% 55.3μg	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	0.16% 0.14mg	76.4% 68.7mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Valencia Oranges	Recommended Dietary Allowance
Calcium	49.6% 496mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	5.83% 0.052mg	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	95% 7.6mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	1.4% 0.033mg	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	19.6% 137mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.24% 120g	3.3% 122g	3700g per day for Men 19-50 years

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

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.3 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 485 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Valencia Oranges have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Regular Tofu Prepared with Calcium Sulfate has 8.8 times more Calcium, 5.2 times more Copper, 59.6 times more Iron, 3 times more Magnesium, 26.3 times more Manganese, 5.7 times more Phosphorus and 13.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Valencia Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.6 times more Energy, 15.9 times more Fat, 19.7 times more Saturated Fat, 19.9 times more Omega 3, 54.1 times more Omega 6 and 7.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.4 times more Carbohydrate and 8.3 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.