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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Oranges with Peel	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	4.3% 125kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	8.96% 2.87g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	82.7% 1.32g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	58% 9.86g	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	6.7% 8.7g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	1.47% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.95% 0.077mg	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	11% 43.7μg	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	0.66% 0.6mg	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	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	14% 139mg	68.5% 685mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	72.3% 0.65mg	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	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.8% 141g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Hard Tofu, 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 Hard Tofu, prepared with nigari:

• 7 ounces of Oranges with Peel have 2.4 times more Vitamin B1, 8.9 times more Vitamin B5, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 236.7 times more Vitamin C than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Oranges with Peel .
• 7 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.3 times more Potassium than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 4.9 times more Calcium, 5.8 times more Copper, 3.4 times more Iron, 3.8 times more Magnesium, 10.5 times more Phosphorus, 24 times more Selenium and 15.1 times more Zinc than Raw Oranges with Peel .
• 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 3.5 times more Carbohydrate and 7.5 times more Fiber than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 2.3 times more Energy, 33.3 times more Fat, 41.3 times more Saturated Fat, 41.7 times more Omega 3, 113 times more Omega 6 and 9.8 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 Hard Tofu, prepared with nigari provide inadequate amounts of Fiber