Comparing Nutrients in 7 ounces Oranges with Peel VS Koyadofu

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Koyadofu	Recommended Dietary Allowance
Energy	4.3% 125kcal	32.6% 947kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	62% 60.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	15.3% 20g	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	23.5% 8.93g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Koyadofu	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	43.7% 0.57mg	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	15% 59.5μg	45.6% 183μg	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	157% 141mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Oranges with Peel	Koyadofu	Recommended Dietary Allowance
Calcium	14% 139mg	72.2% 722mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	260% 2.34mg	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	20% 1.6mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	NA	318% 7.32mg	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	6.24% 43.7mg	137% 958mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Koyadofu per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Koyadofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Koyadofu:

• 7 ounces of Oranges with Peel have 101.4 times more Vitamin C than Koyadofu.
• While 7 oz of Dried-frozen Tofu contain 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 Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Koyadofu have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Koyadofu:

• 7 ounces of Oranges with Peel have 9.8 times more Potassium and 14.2 times more Water than Koyadofu.
• While 7 oz of Dried-frozen Tofu contain 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 Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.5 times more Carbohydrate than Koyadofu.
• While 7 oz of Dried-frozen Tofu contain 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 Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6