Comparing Nutrients in 100 grams Florida Oranges VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Koyadofu	40%	52%	8%

Macro Nutrients

	Florida Oranges	Koyadofu	Recommended Dietary Allowance
Energy	1.6% 46kcal	16.4% 477kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	127% 2.02g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	7.7% 10g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	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	6.3% 2.4g	19% 7.2g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Koyadofu	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.43% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	22% 0.29mg	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	4.25% 17μg	23% 92μg	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	50% 45mg	0.78% 0.7mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Koyadofu	Recommended Dietary Allowance
Calcium	4.3% 43mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	131% 1.18mg	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	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	160% 3.7mg	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	1.7% 12mg	69% 483mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	0.59% 20mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	99% 54.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Koyadofu per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Koyadofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Koyadofu:

• 100 grams of Florida Oranges have 64.3 times more Vitamin C than Koyadofu.
• While 100 g of Dried-frozen Tofu contain 2.4 times more Vitamin A, 4.9 times more Vitamin B1, 7.9 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 5.4 times more Vitamin B9 than Raw Florida Oranges.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin A
• 100 grams of Koyadofu have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Koyadofu:

• 100 grams of Florida Oranges have 8.5 times more Potassium and 15.1 times more Water than Koyadofu.
• While 100 g of Dried-frozen Tofu contain 8.5 times more Calcium, 30.2 times more Copper, 108.1 times more Iron, 5.9 times more Magnesium, 153.7 times more Manganese, 40.3 times more Phosphorus, 108.6 times more Selenium and 61.3 times more Zinc than Raw Florida Oranges.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 100 grams of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried-frozen Tofu contain 10.4 times more Energy, 144.5 times more Fat, 175.5 times more Saturated Fat, 184 times more Omega 3, 487.2 times more Omega 6, 3 times more Fiber and 75 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Koyadofu offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein