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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Navel Oranges	Recommended Dietary Allowance
Energy	5.06% 147kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2.6% 3.4g	19% 25g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	4.18% 1.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	32.6% 18.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	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	NA	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	118% 2.84μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	130% 117mg	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% 0.3mg	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 Firm	Navel Oranges	Recommended Dietary Allowance
Calcium	47% 470mg	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	32.2% 2.58mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	NA	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.53% 168g	4.6% 171g	3700g per day for Men 19-50 years

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

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 7.8 times more Vitamin B2, 6.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.

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

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 5.5 times more Calcium, 10 times more Iron and 5.3 times more Phosphorus than Raw Navel Oranges.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Raw Navel Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 1.5 times more Energy, 22.7 times more Fat and 10.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.3 times more Carbohydrate, 28.3 times more Sugars and 2.8 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.