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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Oranges with Peel	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	1.8% 2.34g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	0% 0mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	14% 139mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.4% 163g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Tofu, extra firm, prepared with nigari:

• 7 ounces of Oranges with Peel have 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 3.3 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 2.6 times more Vitamin B5 than Raw Oranges with Peel .
• Both Oranges with Peel and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.5 times more Potassium than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 4 times more Calcium, 3.5 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 5 times more Phosphorus, 18.6 times more Selenium and 9.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Tofu, extra firm, prepared with nigari contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 13.1 times more Carbohydrate and 4.5 times more Fiber than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 1.3 times more Energy, 17.5 times more Fat, 26.3 times more Saturated Fat, 16.3 times more Omega 3, 54.2 times more Omega 6 and 7.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate