Comparing Nutrients in 7 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Valencia Oranges	Recommended Dietary Allowance
Energy	5.2% 151kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	39.6% 0.63g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.72g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.85% 3.7g	18% 23.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	1.57% 0.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	28.6% 16g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.13mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	9.6% 0.13mg	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	7.44% 29.8μg	19.3% 77.4μg	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	0.22% 0.2mg	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Valencia Oranges	Recommended Dietary Allowance
Calcium	69.5% 695mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	8.16% 0.073mg	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	133% 10.6mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	52.2% 1.2mg	2% 0.046mg	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	27.5% 192mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.53% 168g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate vs Valencia Oranges:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.3 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 485 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Valencia Oranges have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Regular Tofu Prepared with Calcium Sulfate vs Valencia Oranges:

• Raw Regular Tofu Prepared with Calcium Sulfate has 8.8 times more Calcium, 5.2 times more Copper, 59.6 times more Iron, 3 times more Magnesium, 26.3 times more Manganese, 5.7 times more Phosphorus and 13.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Valencia Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.6 times more Energy, 15.9 times more Fat, 19.7 times more Saturated Fat, 19.9 times more Omega 3, 54.1 times more Omega 6 and 7.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.4 times more Carbohydrate and 8.3 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.