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

Macros Ratio

Protein Fat Carbs

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

42%

44%

14%

Navel Oranges

91%

1 lb ▼

Macro Nutrients

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

12.2%354kcal

Energy

7.66%222kcal

354 kcalvs222 kcal

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

Find Legumes rich in Energy

19.5%19g

Fat

0.7%0.68g

19 gvs0.68 g

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

Find Legumes rich in Fat

11.2%3.6g

Saturated Fat

0.24%0.077g

3.6 gvs0.077 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

2.55%0.041g

0.76 gvs0.041 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

0.61%0.1g

6.66 gvs0.1 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

43.8%57g

13 gvs57 g

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

Find Legumes rich in Carbohydrate

3.75%2.72g

Sugars

53%38.6g

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

2.72 gvs38.6 g

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

Find Legumes rich in Sugars

Fructose

14%10.2g

≤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 gvs10.2 g

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

Find Legumes rich in Fructose

Glucose

%8.94g

NA gvs8.94 g

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

Find Legumes rich in Glucose

Sucrose

%19.4g

NA gvs19.4 g

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

Find Legumes rich in Sucrose

10.7%4.1g

Fiber

26.3%9.98g

4.1 gvs9.98 g

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

Find Legumes rich in Fiber

73.2%41g

Protein

7.37%4.13g

41 gvs4.13 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 Navel Oranges

0%0μg

Vitamin A

6.05%54.4μg

RAE, retinol activity equivalents

0 μgvs54.4 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

25.7%0.31mg

Thiamine

0.27 mgvs0.31 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

17.8%0.23mg

Riboflavin

0.29 mgvs0.23 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

12%1.93mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs1.93 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

23.7%1.2mg

Pantothenic acid

0.5 mgvs1.2 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

27.6%0.36mg

Pyridoxine

0.32 mgvs0.36 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

38.6%154μg

Folates and Folic Acid

86 μgvs154 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

298%268mg

Ascorbic acid

0.91 mgvs268 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

4.54%0.68mg

Tocopherols and Tocotrienols

0.045 mgvs0.68 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 Navel Oranges

91%912mg

Calcium

19.5%195mg

912 mgvs195 mg

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

Find Legumes rich in Calcium

107%0.97mg

Copper

19.7%0.18mg

0.97 mgvs0.18 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

7.37%0.59mg

7.3 mgvs0.59 mg

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

Find Legumes rich in Iron

40%168mg

Magnesium

12%50mg

168 mgvs50 mg

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

Find Legumes rich in Magnesium

123%2.83mg

Manganese

5.7%0.13mg

2.83 mgvs0.13 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

15%104mg

549 mgvs104 mg

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

Find Legumes rich in Phosphorus

19.7%671mg

Potassium

22%753mg

671 mgvs753 mg

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

Find Legumes rich in Potassium

81.6%45μg

Selenium

0%0μg

45 μgvs0 μg

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

Find Legumes rich in Selenium

3.63%54.4mg

Sodium

0.3%4.54mg

54.4 mgvs4.54 mg

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

Find Legumes rich in Sodium

34.2%3.76mg

Zinc

3.3%0.36mg

3.76 mgvs0.36 mg

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

Find Legumes rich in Zinc

10%376g

Water

10.5%390g

376 gvs390 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 Navel Oranges:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.2 times more Vitamin B2 and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 4.2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B9, 295.5 times more Vitamin C and 15 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 Navel Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Navel 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 Navel Oranges:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 4.7 times more Calcium, 5.5 times more Copper, 12.4 times more Iron, 3.4 times more Magnesium, 21.6 times more Manganese, 5.3 times more Phosphorus, more Selenium and 10.4 times more Zinc than Raw Navel Oranges.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Navel 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 1.6 times more Energy, 27.8 times more Fat, 46.6 times more Saturated Fat, 18.6 times more Omega 3, 63.9 times more Omega 6 and 9.9 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 4.4 times more Carbohydrate, 14.2 times more Sugars and 2.4 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 Navel 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)Navel OrangesVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: