Comparing Nutrients in 500 calories Tofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Oranges

Weight per 500 calories

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

106g

Oranges

1064g

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 10 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Tofu, dried-frozen (koyadofu), prepared with calcium sulfate or Oranges?

Macros Ratio

Protein Fat Carbs

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

41%

53%

Oranges

91%

500 kcal ▼

Macro Nutrients

Tofu, dried-frozen (koyadofu), prepared with calcium sulfatevs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Legumes rich in Energy

33.3%32.3g

Fat

1.3%1.28g

32.3 gvs1.28 g

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

Find Legumes rich in Fat

14.6%4.67g

Saturated Fat

0.5%0.16g

4.67 gvs0.16 g

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

Find Legumes rich in Saturated Fat

135%2.15g

Omega 3

4.65%0.074g

2.15 gvs0.074 g

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

Find Legumes rich in Omega 3

95%16g

Omega 6

1.13%0.19g

16 gvs0.19 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

6.8%8.83g

Carbohydrate

96%125g

8.83 gvs125 g

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

Find Legumes rich in Carbohydrate

Sugars

137%99g

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

NA gvs99 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

3.36%1.28g

Fiber

67%25.5g

1.28 gvs25.5 g

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

Find Legumes rich in Fiber

100%55.8g

Protein

18%10g

55.8 gvs10 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, dried-frozen (koyadofu), prepared with calcium sulfatevs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

43.8%0.53mg

Vitamin B1

77%0.93mg

Thiamine

0.53 mgvs0.93 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

26%0.34mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.34 mgvs0.43 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

7.9%1.26mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

1.26 mgvs3 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

8.83%0.44mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.44 mgvs2.66 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

23.4%0.3mg

Vitamin B6

49%0.64mg

Pyridoxine

0.3 mgvs0.64 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

24.5%98μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

98 μgvs319 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

0.83%0.74mg

Vitamin C

629%566mg

Ascorbic acid

0.74 mgvs566 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

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 mg

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

Find Legumes rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Legumes rich in Vitamin K

Minerals

Tofu, dried-frozen (koyadofu), prepared with calcium sulfatevs Oranges

227%2270mg

Calcium

42.6%426mg

2270 mgvs426 mg

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

Find Legumes rich in Calcium

139%1.25mg

Copper

53%0.48mg

1.25 mgvs0.48 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

129%10.4mg

Iron

13.3%1.06mg

10.4 mgvs1.06 mg

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

Find Legumes rich in Iron

46%193mg

Magnesium

25.3%106mg

193 mgvs106 mg

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

Find Legumes rich in Magnesium

171%3.92mg

Manganese

11.6%0.27mg

3.92 mgvs0.27 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

73.4%514mg

Phosphorus

21.3%149mg

514 mgvs149 mg

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

Find Legumes rich in Phosphorus

0.63%21.3mg

Potassium

56.6%1926mg

21.3 mgvs1926 mg

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

Find Legumes rich in Potassium

105%57.8μg

Selenium

9.67%5.3μg

57.8 μgvs5.3 μg

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

Find Legumes rich in Selenium

0.43%6.4mg

Sodium

0%0mg

6.4 mgvs0 mg

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

Find Legumes rich in Sodium

47.4%5.2mg

Zinc

6.77%0.74mg

5.2 mgvs0.74 mg

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

Find Legumes rich in Zinc

0.17%6.15g

Water

25%923g

6.15 gvs923 g

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

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Oranges:

Raw Oranges contain more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 6 times more Vitamin B5, 2.1 times more Vitamin B6, 3.3 times more Vitamin B9 and 760 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Oranges:

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 5.3 times more Calcium, 2.6 times more Copper, 9.7 times more Iron, 1.8 times more Magnesium, 14.8 times more Manganese, 3.5 times more Phosphorus, 10.9 times more Selenium and 7 times more Zinc than Raw Oranges.
While Raw Oranges contain 90.5 times more Potassium and 150.1 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.

Comparison of macro-nutrients per 500 calories:

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 25.3 times more Fat, 29.3 times more Saturated Fat, 28.9 times more Omega 3, 83.9 times more Omega 6 and 5.6 times more Protein than Raw Oranges.
While Raw Oranges contain 14.2 times more Carbohydrate and 20 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Fried Tofu, prepared with calcium sulfateOrangesVS Fried Tofu, prepared with calcium sulfateTofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Tofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu, dried-frozen (koyadofu), prepared with calcium sulfate or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: