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

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Navel Oranges	Recommended Dietary Allowance
Energy	5.34% 155kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	19% 25g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	32% 18g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	12% 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	9.43% 37.7μg	17% 67.5μg	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	0.44% 0.4mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Navel Oranges	Recommended Dietary Allowance
Calcium	40% 399mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	8.6% 0.077mg	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	40% 3.2mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	2.5% 0.058mg	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	34.3% 240mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.6% 171g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Navel Oranges:

• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 1.2 times more Vitamin B2 and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 4.2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 295.5 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Navel Oranges provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3 and Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 4.7 times more Calcium, 5.5 times more Copper, 12.4 times more Iron, 3.4 times more Magnesium, 21.6 times more Manganese, 5.3 times more Phosphorus, more Selenium and 10.4 times more Zinc than Navel Oranges.
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Navel Oranges contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 1.6 times more Energy, 27.8 times more Fat, 46.6 times more Saturated Fat, 18.6 times more Omega 3, 63.9 times more Omega 6 and 9.9 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 4.4 times more Carbohydrate, 14.2 times more Sugars and 2.4 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein