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Comparing Nutrients in 100 grams Hard Tofu, prepared with nigariVS Oranges

Macros Ratio

Protein Fat Carbs

Hard Tofu, prepared with nigari
32%
57%
11%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

5%145kcal
Energy
1.62%47kcal
145 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.3%10g
Fat
0.12%0.12g
10 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.5%1.45g
Saturated Fat
0.047%0.015g
1.45 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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41.7%0.67g
Omega 3
0.44%0.007g
0.67 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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29.2%4.97g
Omega 6
0.11%0.018g
4.97 gvs0.018 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.38%4.4g
Carbohydrate
9.04%11.8g
4.4 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.58%0.6g
Fiber
6.3%2.4g
0.6 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
22.6%12.7g
Protein
1.68%0.94g
12.7 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
NA μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.5%0.042mg
Vitamin B1
7.25%0.087mg
Thiamine
0.042 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.92%0.077mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.077 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4%0.64mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
0.64 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.74%0.037mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.037 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3%0.039mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.039 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.5%22μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
22 μgvs30 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.33%0.3mg
Vitamin C
59%53.2mg
Ascorbic acid
0.3 mgvs53.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
NA mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

34.5%345mg
Calcium
4%40mg
345 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.4%0.33mg
Copper
5%0.045mg
0.33 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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34.4%2.75mg
Iron
1.25%0.1mg
2.75 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.6%53mg
Magnesium
2.4%10mg
53 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45.7%1.05mg
Manganese
1.1%0.025mg
1.05 mgvs0.025 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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33%231mg
Phosphorus
2%14mg
231 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.3%146mg
Potassium
5.32%181mg
146 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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30.5%17μg
Selenium
0.91%0.5μg
17 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.13%2mg
Sodium
0%0mg
2 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.66mg
Zinc
0.64%0.07mg
1.66 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.92%71g
Water
2.34%86.8g
71 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Hard Tofu, prepared with nigari vs Oranges:
Comparing minerals per 100 grams for Hard Tofu, prepared with nigari vs Oranges:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: