Comparing Nutrients in 100 grams Navel Oranges VS Vitasoy USA Organic Nasoya, Tofu Plus Firm

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.55% 74kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	NA	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	1.3% 1.7g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	0.41% 0.3g	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	2.1% 0.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	38.5% 0.5mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59.6% 1.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17% 101IU	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	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Calcium	4.3% 43mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	NA	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	NA	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	NA	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	NA	11mg per day for Men 19-50 years
Water	2.32% 86g	2.3% 84.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Vitasoy USA Organic Nasoya, Tofu Plus Firm per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Vitasoy USA Organic Nasoya, Tofu Plus Firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• 100 g of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 7.8 times more Vitamin B2, 6.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for Navel Oranges vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• 100 g of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 5.5 times more Calcium, 10 times more Iron and 5.3 times more Phosphorus than Raw Navel Oranges.
• Both Navel Oranges and Vitasoy USA Organic Nasoya, Tofu Plus Firm contain similar levels of Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 7.3 times more Carbohydrate, 28.3 times more Sugars and 2.8 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While 100 g of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 1.5 times more Energy, 22.7 times more Fat and 10.1 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy and Protein
• 100 grams of Vitasoy USA Organic Nasoya, Tofu Plus Firm provide inadequate amounts of Carbohydrate