Comparing Nutrients in 7 ounces Valencia Oranges VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Valencia Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7.55% 7.32g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	1.8% 2.34g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.4g	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	13% 4.96g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	7.94% 0.1mg	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	19.3% 77.4μg	22% 87.3μg	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	107% 96mg	0.44% 0.4mg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	34.6% 0.31mg	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	2.23% 0.18mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	33.6% 0.77mg	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	4.8% 33.7mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.7% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Valencia Oranges have 1.9 times more Vitamin B1, 4.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 242.5 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 2 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Valencia Oranges have 1.5 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.8 times more Calcium, 4.2 times more Copper, 12.3 times more Iron, 2.7 times more Magnesium, 16.9 times more Manganese, 5.4 times more Phosphorus and 10.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 10.1 times more Carbohydrate and 12.5 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 12.3 times more Fat, 15.4 times more Omega 3, 41.7 times more Omega 6 and 6.9 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber