Comparing Nutrients in 14 ounces Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Oranges

Macros Ratio

Protein Fat Carbs

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

42%

44%

14%

Oranges

91%

14 oz ▼

Macro Nutrients

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Oranges

10.7%310kcal

Energy

6.43%187kcal

310 kcalvs187 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17%16.6g

Fat

0.49%0.48g

16.6 gvs0.48 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.84%3.15g

Saturated Fat

0.19%0.06g

3.15 gvs0.06 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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41.4%0.66g

Omega 3

1.74%0.028g

0.66 gvs0.028 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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34.3%5.83g

Omega 6

0.42%0.071g

5.83 gvs0.071 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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8.7%11.3g

Carbohydrate

36%46.6g

11.3 gvs46.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.3%2.4g

Sugars

51%37g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.4 gvs37 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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9.4%3.57g

Fiber

25%9.53g

3.57 gvs9.53 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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64%36g

Protein

6.66%3.73g

36 gvs3.73 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Oranges

0%0μg

Vitamin A

4.85%43.7μg

RAE, retinol activity equivalents

0 μgvs43.7 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20%0.24mg

Vitamin B1

28.8%0.35mg

Thiamine

0.24 mgvs0.35 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.2%0.25mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.25 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.5%0.4mg

Vitamin B3

7%1.1mg

Niacin, nicotinic acid, niacinamide

0.4 mgvs1.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.73%0.44mg

Vitamin B5

20%0.99mg

Pantothenic acid

0.44 mgvs0.99 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21.7%0.28mg

Vitamin B6

18.3%0.24mg

Pyridoxine

0.28 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19%75.4μg

Vitamin B9

29.8%119μg

Folates and Folic Acid

75.4 μgvs119 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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0.88%0.79mg

Vitamin C

235%211mg

Ascorbic acid

0.79 mgvs211 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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0.26%0.04mg

Vitamin E

4.76%0.71mg

Tocopherols and Tocotrienols

0.04 mgvs0.71 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.94%9.53μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

9.53 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Oranges

79.8%798mg

Calcium

16%159mg

798 mgvs159 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg

Copper

20%0.18mg

0.85 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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80%6.4mg

Iron

4.96%0.4mg

6.4 mgvs0.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35%147mg

Magnesium

9.45%39.7mg

147 mgvs39.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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108%2.5mg

Manganese

4.3%0.099mg

2.5 mgvs0.099 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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68.6%480mg

Phosphorus

7.94%55.6mg

480 mgvs55.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.3%587mg

Potassium

21%718mg

587 mgvs718 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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71.4%39.3μg

Selenium

3.6%2μg

39.3 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.18%47.6mg

Sodium

0%0mg

47.6 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg

Zinc

2.53%0.28mg

3.3 mgvs0.28 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.9%329g

Water

9.3%344g

329 gvs344 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Oranges:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.6 times more Vitamin B2 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.5 times more Vitamin B1, 2.8 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B9, 266 times more Vitamin C and 18 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Oranges have similar amounts of Vitamin B6 per 14 oz.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Oranges:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 5 times more Calcium, 4.7 times more Copper, 16.1 times more Iron, 3.7 times more Magnesium, 25 times more Manganese, 8.6 times more Phosphorus, 19.8 times more Selenium and 11.9 times more Zinc than Raw Oranges.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Oranges have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.7 times more Energy, 34.8 times more Fat, 52.9 times more Saturated Fat, 23.9 times more Omega 3, 81.6 times more Omega 6 and 9.6 times more Protein than Raw Oranges.
While Raw Oranges contain 4.1 times more Carbohydrate, 15.6 times more Sugars and 2.7 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)OrangesVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Valencia OrangesOrangesVS Valencia Oranges

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Comparing Nutrients in 14 ounces Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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