Comparing Nutrients in 7 ounces Oranges with Peel VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Oranges with Peel	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	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	2% 2.58g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	21% 189μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	195% 4.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	52% 312IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	69% 10.4mg	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	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	14% 139mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	NA	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	NA	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	NA	11mg per day for Men 19-50 years
Water	4.4% 163g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Vitasoy USA, Nasoya Lite Firm Tofu per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Vitasoy USA, Nasoya Lite Firm Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 7 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 7.3 times more Vitamin A and more Vitamin B12 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 7 ounces for Oranges with Peel vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 7 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 2.6 times more Calcium, 2 times more Iron, 8.2 times more Phosphorus and 17 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Vitasoy USA, Nasoya Lite Firm Tofu contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 11.9 times more Carbohydrate and 7.5 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 7 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 6.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber