Lets compare vitamin content per 100 grams of Navel Oranges vs Hard Tofu, prepared with nigari:
Raw Navel Oranges have 1.6 times more Vitamin B1, 7.1 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 197 times more Vitamin C than Hard Tofu, prepared with nigari.
While Hard Tofu, prepared with nigari contains 1.5 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Navel Oranges.
Both Raw Navel Oranges as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Navel Oranges vs Hard Tofu, prepared with nigari:
Raw Navel Oranges have 1.2 times more Water than Hard Tofu, prepared with nigari.
While Hard Tofu, prepared with nigari contains 8 times more Calcium, 8.4 times more Copper, 21.2 times more Iron, 4.8 times more Magnesium, 36.3 times more Manganese, 10 times more Phosphorus, more Selenium and 20.8 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Hard Tofu, prepared with nigari have similar amounts of Potassium per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Navel Oranges have 2.9 times more Carbohydrate and 3.7 times more Fiber than Hard Tofu, prepared with nigari.
While Hard Tofu, prepared with nigari contains 3 times more Energy, 66.6 times more Fat, 85 times more Saturated Fat, 74.1 times more Omega 3, 216.1 times more Omega 6 and 13.9 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.