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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Florida Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	7.55% 7.32g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	1.8% 2.34g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (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	7.77% 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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.07% 0.048mg	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	3.4% 24mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.44% 0.16mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.7% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida 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 Florida 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 Florida Oranges vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Florida Oranges have 2.1 times more Vitamin B1, 4.9 times more Vitamin B5 and 225 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 1.3 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Florida Oranges as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Florida Oranges have 1.4 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 2.6 times more Calcium, 4 times more Copper, 12.3 times more Iron, 2.7 times more Magnesium, 16.2 times more Manganese, 7.7 times more Phosphorus, 17.8 times more Selenium and 8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Tofu, soft, prepared with calcium sulfate and magnesium chloride (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, 13.1 times more Sugars and 12 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 1.3 times more Energy, 17.6 times more Fat, 22.4 times more Omega 3, 59.2 times more Omega 6 and 10.2 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, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber