Comparing Nutrients in 500 calories OrangesVS Koyadofu

Weight per 500 calories

Oranges

1064g

Koyadofu

105g

Dried-frozen Tofu has 10.1 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Koyadofu?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Koyadofu

40%

52%

500 kcal ▼

Macro Nutrients

Orangesvs Koyadofu

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.3%1.28g

Fat

32.8%32g

1.28 gvs32 g

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

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0.5%0.16g

Saturated Fat

14.4%4.6g

0.16 gvs4.6 g

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

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4.65%0.074g

Omega 3

133%2.12g

0.074 gvs2.12 g

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

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1.13%0.19g

Omega 6

93%16g

0.19 gvs16 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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96%125g

Carbohydrate

8.1%10.5g

125 gvs10.5 g

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

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137%99g

Sugars

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

99 gvsNA 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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67%25.5g

Fiber

20%7.55g

25.5 gvs7.55 g

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

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18%10g

Protein

98%55g

10 gvs55 g

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

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Vitamins

Orangesvs Koyadofu

13%117μg

Vitamin A

3.03%27.3μg

RAE, retinol activity equivalents

117 μgvs27.3 μg

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

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77%0.93mg

Vitamin B1

43%0.52mg

Thiamine

0.93 mgvs0.52 mg

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

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32.7%0.43mg

Vitamin B2

25.6%0.33mg

Riboflavin

0.43 mgvs0.33 mg

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

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18.8%3mg

Vitamin B3

7.8%1.25mg

Niacin, nicotinic acid, niacinamide

3 mgvs1.25 mg

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

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53%2.66mg

Vitamin B5

8.7%0.44mg

Pantothenic acid

2.66 mgvs0.44 mg

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

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49%0.64mg

Vitamin B6

23%0.3mg

Pyridoxine

0.64 mgvs0.3 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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79.8%319μg

Vitamin B9

24%96μg

Folates and Folic Acid

319 μgvs96 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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629%566mg

Vitamin C

0.82%0.73mg

Ascorbic acid

566 mgvs0.73 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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12.8%1.9mg

Vitamin E

Tocopherols and Tocotrienols

1.9 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Orangesvs Koyadofu

42.6%426mg

Calcium

38%382mg

426 mgvs382 mg

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

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53%0.48mg

Copper

137%1.24mg

0.48 mgvs1.24 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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13.3%1.06mg

Iron

127%10mg

1.06 mgvs10 mg

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

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25.3%106mg

Magnesium

14.7%62mg

106 mgvs62 mg

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

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11.6%0.27mg

Manganese

168%3.87mg

0.27 mgvs3.87 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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21.3%149mg

Phosphorus

72.3%506mg

149 mgvs506 mg

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

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56.6%1926mg

Potassium

0.62%21mg

1926 mgvs21 mg

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

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9.67%5.3μg

Selenium

103%57μg

5.3 μgvs57 μg

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

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0%0mg

Sodium

0.42%6.3mg

0 mgvs6.3 mg

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

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6.77%0.74mg

Zinc

46.7%5.14mg

0.74 mgvs5.14 mg

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

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25%923g

Water

0.16%6.06g

923 gvs6.06 g

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

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Lets compare vitamin content per 500 calories of Oranges vs Koyadofu:

Raw Oranges have 4.3 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 6.1 times more Vitamin B5, 2.1 times more Vitamin B6, 3.3 times more Vitamin B9 and 771.3 times more Vitamin C than Dried-frozen Tofu.
Both Raw Oranges as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Koyadofu:

Raw Oranges have 1.7 times more Magnesium, 91.8 times more Potassium and 152.3 times more Water than Dried-frozen Tofu.
While Dried-frozen Tofu contains 2.6 times more Copper, 9.6 times more Iron, 14.5 times more Manganese, 3.4 times more Phosphorus, 10.7 times more Selenium and 6.9 times more Zinc than Raw Oranges.
Both Raw Oranges and Dried-frozen Tofu have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 11.9 times more Carbohydrate and 3.4 times more Fiber than Dried-frozen Tofu.
While Dried-frozen Tofu contains 24.9 times more Fat, 28.8 times more Saturated Fat, 28.5 times more Omega 3, 82.7 times more Omega 6 and 5.5 times more Protein than Raw Oranges.
Both Raw Oranges and Dried-frozen Tofu have similar amounts of Energy per 500 kcal.
Both Raw Oranges as well as Dried-frozen Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesKoyadofuVS Valencia OrangesOrangesVS Fried TofuKoyadofuVS Fried Tofu

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Koyadofu

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Koyadofu?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: