Comparing Nutrients in 100 grams Hard Tofu, prepared with nigari VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Hard Tofu, prepared with nigari	Florida Oranges	Recommended Dietary Allowance
Energy	5% 145kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.45g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.38% 4.4g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.14g	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	1.58% 0.6g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.92% 0.077mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.74% 0.037mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	3.92% 0.051mg	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	5.5% 22μg	4.25% 17μg	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	0.33% 0.3mg	50% 45mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Florida Oranges	Recommended Dietary Allowance
Calcium	34.5% 345mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	4.33% 0.039mg	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	34.4% 2.75mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	1.04% 0.024mg	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	33% 231mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	30.5% 17μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	1.92% 71g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Tofu, prepared with nigari VS Florida Oranges per 100 g

Compare the macro and micronutrient content in 100 g of Hard Tofu, prepared with nigari versus 100 g of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Hard Tofu, prepared with nigari vs Florida Oranges:

• 100 grams of Hard Tofu, prepared with nigari have 1.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 2.4 times more Vitamin B1, 6.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 150 times more Vitamin C than Hard Tofu, prepared with nigari.
• 100 grams of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Hard Tofu, prepared with nigari as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hard Tofu, prepared with nigari vs Florida Oranges:

• 100 grams of Hard Tofu, prepared with nigari have 8 times more Calcium, 8.4 times more Copper, 30.6 times more Iron, 5.3 times more Magnesium, 43.8 times more Manganese, 19.3 times more Phosphorus, 33.6 times more Selenium and 20.8 times more Zinc than Florida Oranges.
• Both Hard Tofu, prepared with nigari and Florida Oranges contain similar levels of Potassium per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hard Tofu, prepared with nigari have 3.2 times more Energy, 47.6 times more Fat, 57.8 times more Saturated Fat, 60.6 times more Omega 3, 160.4 times more Omega 6 and 18.1 times more Protein than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 2.6 times more Carbohydrate and 4 times more Fiber than Hard Tofu, prepared with nigari.
• 100 grams of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein