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

Weight per 500 calories

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

106g

Valencia Oranges

1020g

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 9.6 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

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

41%

53%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

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

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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33.3%32.3g

Fat

3.16%3.06g

32.3 gvs3.06 g

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

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14.6%4.67g

Saturated Fat

1.1%0.36g

4.67 gvs0.36 g

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

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135%2.15g

Omega 3

10.2%0.16g

2.15 gvs0.16 g

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

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95%16g

Omega 6

2.64%0.45g

16 gvs0.45 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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6.8%8.83g

Carbohydrate

93%121g

8.83 gvs121 g

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

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Sugars

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

NA 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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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 .

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100%55.8g

Protein

19%10.6g

55.8 gvs10.6 g

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

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Vitamins

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

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

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43.8%0.53mg

Vitamin B1

74%0.89mg

Thiamine

0.53 mgvs0.89 mg

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

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26%0.34mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.34 mgvs0.41 mg

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

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7.9%1.26mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

1.26 mgvs2.8 mg

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

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8.83%0.44mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.44 mgvs2.55 mg

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

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23.4%0.3mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.3 mgvs0.64 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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24.5%98μg

Vitamin B9

99%398μg

Folates and Folic Acid

98 μgvs398 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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0.83%0.74mg

Vitamin C

550%495mg

Ascorbic acid

0.74 mgvs495 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

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

227%2270mg

Calcium

41%408mg

2270 mgvs408 mg

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

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139%1.25mg

Copper

42%0.38mg

1.25 mgvs0.38 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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129%10.4mg

Iron

11.5%0.92mg

10.4 mgvs0.92 mg

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

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46%193mg

Magnesium

24.3%102mg

193 mgvs102 mg

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

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171%3.92mg

Manganese

10.2%0.23mg

3.92 mgvs0.23 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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73.4%514mg

Phosphorus

24.8%173mg

514 mgvs173 mg

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

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0.63%21.3mg

Potassium

53.7%1827mg

21.3 mgvs1827 mg

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

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105%57.8μg

Selenium

57.8 μgvsNA μg

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

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0.43%6.4mg

Sodium

0%0mg

6.4 mgvs0 mg

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

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47.4%5.2mg

Zinc

5.57%0.61mg

5.2 mgvs0.61 mg

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

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0.17%6.15g

Water

24%881g

6.15 gvs881 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 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Valencia Oranges:

Raw Valencia Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 2.2 times more Vitamin B3, 5.8 times more Vitamin B5, 2.1 times more Vitamin B6, 4.1 times more Vitamin B9 and 664.6 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Raw Valencia Oranges have similar amounts of Vitamin B2 per 500 kcal.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Raw Valencia 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 Valencia Oranges:

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 5.6 times more Calcium, 3.3 times more Copper, 11.3 times more Iron, 1.9 times more Magnesium, 16.7 times more Manganese, 3 times more Phosphorus and 8.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 85.8 times more Potassium and 143.3 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 10.5 times more Fat, 13.1 times more Saturated Fat, 13.2 times more Omega 3, 35.8 times more Omega 6 and 5.3 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 13.7 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 Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Raw Valencia 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 sulfateValencia OrangesVS Fried Tofu, prepared with calcium sulfateTofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: