Comparing Nutrients in 100 grams Valencia Oranges VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Valencia Oranges	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.48% 0.79g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	8.64% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	NA	0.83% 0.6g	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	6.58% 2.5g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	16% 9.04g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	5.46% 0.071mg	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	9.75% 39μg	4.75% 19μg	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	54% 48.5mg	0.22% 0.2mg	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	NA	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	4% 40mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	23.7% 0.21mg	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	1.13% 0.09mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	27% 0.63mg	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	2.43% 17mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.24% 83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Raw Valencia Oranges have more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 242.5 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.6 times more Vitamin B2 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B6 per 100 g.
• Both Raw Valencia Oranges as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Raw Valencia Oranges have 1.2 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 5 times more Calcium, 5.8 times more Copper, 17.9 times more Iron, 3.7 times more Magnesium, 27.2 times more Manganese, 7.1 times more Phosphorus and 13.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 4.2 times more Carbohydrate and 2.8 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.6 times more Energy, 13.9 times more Fat, 22.7 times more Saturated Fat, 10.4 times more Omega 3, 33.4 times more Omega 6 and 8.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.