Comparing Nutrients in 100 grams Navel Oranges VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Navel Oranges	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	1.7% 49kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	127% 2.02g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	7.43% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	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	8.5% 34μg	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	65.7% 59mg	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% 0.15mg	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

	Navel Oranges	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	4.3% 43mg	213% 2134mg	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	1.63% 0.13mg	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	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	3.3% 23mg	69% 483mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	0.59% 20mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	99% 54.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	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	2.32% 86g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 100 grams of Navel Oranges have 84.4 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 100 g of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 7.3 times more Vitamin B1, 6.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Navel Oranges.
• 100 grams of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 100 grams of Navel Oranges have 8.3 times more Potassium and 14.9 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 100 g of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 49.6 times more Calcium, 30.2 times more Copper, 74.8 times more Iron, 16.5 times more Magnesium, 127.2 times more Manganese, 21 times more Phosphorus, more Selenium and 61.3 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 100 grams of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 1.5 times more Carbohydrate and 1.8 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 100 g of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 9.6 times more Energy, 202.3 times more Fat, 258.1 times more Saturated Fat, 224.9 times more Omega 3, 656.7 times more Omega 6 and 57.6 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein