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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Oranges with Peel	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	17% 2.9g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.64% 1.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tofu, firm, prepared with calcium sulfate and magnesium chloride (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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	9.43% 37.7μg	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	0.44% 0.4mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	14% 139mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	47% 0.42mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	NA	54% 1.24mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.45% 165g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Tofu, firm, 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 Oranges with Peel vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Oranges with Peel have 1.7 times more Vitamin B1, 5 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 355 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.3 times more Vitamin B2 than Raw Oranges with Peel .
• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.3 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.9 times more Calcium, 3.7 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 5.5 times more Phosphorus, 14.1 times more Selenium and 7.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Tofu, firm, prepared with calcium sulfate and magnesium chloride (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 5.4 times more Carbohydrate and 5 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 13.9 times more Fat, 22.7 times more Saturated Fat, 10.4 times more Omega 3, 33.4 times more Omega 6 and 7 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6