Comparing Nutrients in 500 calories Tofu, extra firm, prepared with nigariVS Navel Oranges

Weight per 500 calories

Tofu, extra firm, prepared with nigari

602g

Navel Oranges

1020g

Tofu, extra firm, prepared with nigari has 1.7 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Tofu, extra firm, prepared with nigari

43%

51%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Tofu, extra firm, prepared with nigarivs Navel 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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32.7%31.7g

Fat

1.58%1.53g

31.7 gvs1.53 g

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

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17.3%5.54g

Saturated Fat

0.54%0.17g

5.54 gvs0.17 g

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

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98%1.57g

Omega 3

5.74%0.092g

1.57 gvs0.092 g

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

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84.5%14.4g

Omega 6

1.4%0.23g

14.4 gvs0.23 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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5.47%7.1g

Carbohydrate

98%128g

7.1 gvs128 g

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

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5.9%4.28g

Sugars

120%86.7g

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

4.28 gvs86.7 g

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

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Fructose

31.7%23g

≤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 gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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16%6.02g

Fiber

59%22.4g

6.02 gvs22.4 g

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

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107%60g

Protein

16.6%9.3g

60 gvs9.3 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, extra firm, prepared with nigarivs Navel 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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24%0.29mg

Vitamin B1

58%0.69mg

Thiamine

0.29 mgvs0.69 mg

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

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22.2%0.29mg

Vitamin B2

40%0.52mg

Riboflavin

0.29 mgvs0.52 mg

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

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9.07%1.45mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

1.45 mgvs4.34 mg

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

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102%5.1mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

5.1 mgvs2.66 mg

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

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38.5%0.5mg

Vitamin B6

62%0.81mg

Pyridoxine

0.5 mgvs0.81 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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13.6%54.2μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

54.2 μgvs347 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%0mg

Vitamin C

670%603mg

Ascorbic acid

0 mgvs603 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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0.4%0.06mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

0.06 mgvs1.53 mg

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

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14%17μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

17 μgvs0 μg

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

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Minerals

Tofu, extra firm, prepared with nigarivs Navel Oranges

170%1699mg

Calcium

44%439mg

1699 mgvs439 mg

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

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134%1.2mg

Copper

44.2%0.4mg

1.2 mgvs0.4 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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154%12.3mg

Iron

16.6%1.33mg

12.3 mgvs1.33 mg

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

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50.2%211mg

Magnesium

26.7%112mg

211 mgvs112 mg

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

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174%4mg

Manganese

13%0.3mg

4 mgvs0.3 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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96%669mg

Phosphorus

33.5%235mg

669 mgvs235 mg

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

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23%783mg

Potassium

50%1694mg

783 mgvs1694 mg

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

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142%78.3μg

Selenium

0%0μg

78.3 μgvs0 μg

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

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1.6%24mg

Sodium

0.68%10.2mg

24 mgvs10.2 mg

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

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58.6%6.45mg

Zinc

7.42%0.82mg

6.45 mgvs0.82 mg

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

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13.4%496g

Water

23.7%877g

496 gvs877 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, extra firm, prepared with nigari vs Navel Oranges:

Tofu, extra firm, prepared with nigari has 1.9 times more Vitamin B5 and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C and 25.4 times more Vitamin E than Tofu, extra firm, prepared with nigari.
Both Tofu, extra firm, prepared with nigari as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu, extra firm, prepared with nigari vs Navel Oranges:

Tofu, extra firm, prepared with nigari has 3.9 times more Calcium, 3 times more Copper, 9.3 times more Iron, 1.9 times more Magnesium, 13.6 times more Manganese, 2.8 times more Phosphorus, more Selenium and 7.9 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.2 times more Potassium and 1.8 times more Water than Tofu, extra firm, prepared with nigari.

Comparison of macro-nutrients per 500 calories:

Tofu, extra firm, prepared with nigari has 20.7 times more Fat, 31.9 times more Saturated Fat, 17.1 times more Omega 3, 61.2 times more Omega 6 and 6.5 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 18 times more Carbohydrate, 20.3 times more Sugars and 3.7 times more Fiber than Tofu, extra firm, prepared with nigari.
Both Tofu, extra firm, prepared with nigari and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
Both Tofu, extra firm, prepared with nigari as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu, extra firm, prepared with nigariVS Hard Tofu, prepared with nigariNavel OrangesVS Hard Tofu, prepared with nigariTofu, extra firm, prepared with nigariVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Tofu, extra firm, prepared with nigariVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: