Comparing Nutrients in 1 pound 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%

1 lb ▼

Macro Nutrients

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

12.2%354kcal

Energy

7.35%213kcal

354 kcalvs213 kcal

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

Find Legumes rich in Energy

19.5%19g

Fat

0.56%0.54g

19 gvs0.54 g

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

Find Legumes rich in Fat

11.2%3.6g

Saturated Fat

0.21%0.068g

3.6 gvs0.068 g

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

Find Legumes rich in Saturated Fat

47.3%0.76g

Omega 3

2%0.032g

0.76 gvs0.032 g

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

Find Legumes rich in Omega 3

39%6.66g

Omega 6

0.48%0.082g

6.66 gvs0.082 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

9.94%13g

Carbohydrate

41%53.3g

13 gvs53.3 g

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

Find Legumes rich in Carbohydrate

3.75%2.72g

Sugars

58.5%42.4g

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

2.72 gvs42.4 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

10.7%4.1g

Fiber

28.6%11g

4.1 gvs11 g

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

Find Legumes rich in Fiber

73.2%41g

Protein

7.6%4.26g

41 gvs4.26 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

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

0%0μg

Vitamin A

5.54%50μg

RAE, retinol activity equivalents

0 μgvs50 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

22.7%0.27mg

Vitamin B1

33%0.39mg

Thiamine

0.27 mgvs0.39 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

22%0.29mg

Vitamin B2

14%0.18mg

Riboflavin

0.29 mgvs0.18 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

2.86%0.46mg

Vitamin B3

8%1.28mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs1.28 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

9.98%0.5mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

0.5 mgvs1.13 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

24.8%0.32mg

Vitamin B6

21%0.27mg

Pyridoxine

0.32 mgvs0.27 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

21.5%86μg

Vitamin B9

34%136μg

Folates and Folic Acid

86 μgvs136 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

1%0.91mg

Vitamin C

268%241mg

Ascorbic acid

0.91 mgvs241 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.3%0.045mg

Vitamin E

5.44%0.82mg

Tocopherols and Tocotrienols

0.045 mgvs0.82 mg

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

Find Legumes rich in Vitamin E

9.07%11μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

11 μgvs0 μg

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

Find Legumes rich in Vitamin K

Minerals

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

91%912mg

Calcium

18%181mg

912 mgvs181 mg

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

Find Legumes rich in Calcium

107%0.97mg

Copper

22.7%0.2mg

0.97 mgvs0.2 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

91%7.3mg

Iron

5.67%0.45mg

7.3 mgvs0.45 mg

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

Find Legumes rich in Iron

40%168mg

Magnesium

10.8%45.4mg

168 mgvs45.4 mg

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

Find Legumes rich in Magnesium

123%2.83mg

Manganese

4.93%0.11mg

2.83 mgvs0.11 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

78.4%549mg

Phosphorus

9.07%63.5mg

549 mgvs63.5 mg

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

Find Legumes rich in Phosphorus

19.7%671mg

Potassium

24%821mg

671 mgvs821 mg

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

Find Legumes rich in Potassium

81.6%45μg

Selenium

4.12%2.27μg

45 μgvs2.27 μg

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

Find Legumes rich in Selenium

3.63%54.4mg

Sodium

0%0mg

54.4 mgvs0 mg

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

Find Legumes rich in Sodium

34.2%3.76mg

Zinc

2.9%0.32mg

3.76 mgvs0.32 mg

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

Find Legumes rich in Zinc

10%376g

Water

10.6%393g

376 gvs393 g

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

Find Legumes rich in Water

Lets compare vitamin content per 1 pound 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 1 lb.
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 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.

Compare more foods per 1 lb:

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

Compare Foods

Comparing Nutrients in 1 pound Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: