Comparing Nutrients in 7 ounces Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Florida Oranges	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.78% 3.6g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	25% 18g	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	5.22% 2g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	36% 20.2g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	7.8% 0.1mg	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	NA	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	120% 2.88μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	99% 89.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.4% 200IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Florida Oranges	Recommended Dietary Allowance
Calcium	49% 488mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	NA	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	39.7% 3.18mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	NA	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	2.07% 0.048mg	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	36.6% 256mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	NA	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.4% 162g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Florida Oranges:

• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 11 times more Vitamin B2, 9.8 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Florida Oranges:

• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 5.7 times more Calcium, 17.8 times more Iron and 10.8 times more Phosphorus than Florida Oranges.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Florida Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 2 times more Energy, 23.3 times more Fat and 14.5 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 6.3 times more Carbohydrate, 22.9 times more Sugars and 2.4 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein