Comparing Nutrients in 7 ounces Florida Oranges VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Florida Oranges	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	1.8% 2.34g	130g per day for Men 19-50 years
Sugars	25% 18g	1.94% 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	12.5% 4.76g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	12.7% 0.16mg	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	8.43% 33.7μg	4.47% 18μg	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	99% 89.3mg	0% 0mg	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	2.4% 0.36mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	44% 0.4mg	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	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	57.5% 1.32mg	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	3.4% 24mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Tofu, extra firm, prepared with nigari per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Tofu, extra firm, prepared with nigari:

• 7 ounces of Florida Oranges have 2.1 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 3.4 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• 7 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Florida Oranges as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Tofu, extra firm, prepared with nigari:

• 7 ounces of Florida Oranges have 1.3 times more Potassium than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 6.6 times more Calcium, 5.1 times more Copper, 22.7 times more Iron, 3.5 times more Magnesium, 27.8 times more Manganese, 9.3 times more Phosphorus, 26 times more Selenium and 13.4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Tofu, extra firm, prepared with nigari contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 9.8 times more Carbohydrate, 12.9 times more Sugars and 2.4 times more Fiber than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 1.8 times more Energy, 25 times more Fat, 36.8 times more Saturated Fat, 23.7 times more Omega 3, 77 times more Omega 6 and 14.3 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 7 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate