Comparing Nutrients in 100 grams Raw Regular Tofu Prepared with Calcium Sulfate VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Oranges	7%	2%	91%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Oranges	Recommended Dietary Allowance
Energy	2.62% 76kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	4.93% 4.8g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	14% 2.38g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.44% 1.87g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	13% 9.35g	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	0.79% 0.3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	14.4% 8.1g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.75% 0.081mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.2mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	4.6% 0.06mg	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	3.75% 15μg	7.5% 30μg	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	0.11% 0.1mg	59% 53.2mg	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	0.067% 0.01mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Oranges	Recommended Dietary Allowance
Calcium	35% 350mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	5% 0.045mg	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	67% 5.36mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.61mg	1.1% 0.025mg	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	14% 97mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	16% 8.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Regular Tofu Prepared with Calcium Sulfate vs Oranges:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.3 times more Vitamin B2 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 532 times more Vitamin C and 18 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Oranges have similar amounts of Vitamin B1 per 100 g.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Raw Regular Tofu Prepared with Calcium Sulfate vs Oranges:

• Raw Regular Tofu Prepared with Calcium Sulfate has 8.8 times more Calcium, 4.3 times more Copper, 53.6 times more Iron, 3 times more Magnesium, 24.2 times more Manganese, 6.9 times more Phosphorus, 17.8 times more Selenium and 11.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Oranges have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.6 times more Energy, 39.8 times more Fat, 46.1 times more Saturated Fat, 45.6 times more Omega 3, 132.2 times more Omega 6 and 8.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 6.3 times more Carbohydrate, 15.1 times more Sugars and 8 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.