Comparing Nutrients in 5 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Valencia Oranges

Macros Ratio

Protein Fat Carbs

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

43%

50%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Valencia Oranges

3%86.5kcal

Energy

2.4%69.5kcal

86.5 kcalvs69.5 kcal

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

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5.4%5.23g

Fat

0.44%0.43g

5.23 gvs0.43 g

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

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2.36%0.76g

Saturated Fat

0.16%0.05g

0.76 gvs0.05 g

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

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21.8%0.35g

Omega 3

1.4%0.023g

0.35 gvs0.023 g

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

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15.3%2.6g

Omega 6

0.37%0.062g

2.6 gvs0.062 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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1.3%1.67g

Carbohydrate

13%17g

1.67 gvs17 g

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

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1.37%0.99g

Sugars

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

0.99 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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0.75%0.28g

Fiber

9.33%3.54g

0.28 gvs3.54 g

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

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18%10g

Protein

2.63%1.47g

10 gvs1.47 g

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

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Vitamins

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Valencia Oranges

0%0μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

0 μgvs17 μg

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

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5.55%0.067mg

Vitamin B1

10.3%0.12mg

Thiamine

0.067 mgvs0.12 mg

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

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4.03%0.052mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.052 mgvs0.057 mg

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

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4.74%0.76mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs0.39 mg

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

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1.45%0.072mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.072 mgvs0.35 mg

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

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5.67%0.074mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.074 mgvs0.089 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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15.6%62.4μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

62.4 μgvs55.3 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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0.31%0.28mg

Vitamin C

76.4%68.7mg

Ascorbic acid

0.28 mgvs68.7 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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0.094%0.014mg

Vitamin E

Tocopherols and Tocotrienols

0.014 mgvsNA mg

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

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2.36%2.83μg

Vitamin K

Phytomenadione or phylloquinone

2.83 μgvsNA μg

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

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Minerals

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Valencia Oranges

15.7%157mg

Calcium

5.67%56.7mg

157 mgvs56.7 mg

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

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24.7%0.22mg

Copper

5.83%0.052mg

0.22 mgvs0.052 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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19.7%1.57mg

Iron

1.6%0.13mg

1.57 mgvs0.13 mg

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

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9.1%38.3mg

Magnesium

3.37%14mg

38.3 mgvs14 mg

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

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24%0.55mg

Manganese

1.4%0.033mg

0.55 mgvs0.033 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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18.6%130mg

Phosphorus

3.44%24mg

130 mgvs24 mg

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

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5%170mg

Potassium

7.46%254mg

170 mgvs254 mg

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

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23%12.6μg

Selenium

12.6 μgvsNA μg

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

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0.76%11.3mg

Sodium

0%0mg

11.3 mgvs0 mg

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

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8.25%0.91mg

Zinc

0.77%0.085mg

0.91 mgvs0.085 mg

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

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3.34%124g

Water

3.3%122g

124 gvs122 g

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

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Lets compare vitamin content per 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Valencia Oranges:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 1.9 times more Vitamin B1, 4.9 times more Vitamin B5 and 242.5 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Valencia Oranges have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 5 oz.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Valencia Oranges:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.8 times more Calcium, 4.2 times more Copper, 12.3 times more Iron, 2.7 times more Magnesium, 16.9 times more Manganese, 5.4 times more Phosphorus and 10.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Valencia Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.2 times more Energy, 12.3 times more Fat, 15.2 times more Saturated Fat, 15.4 times more Omega 3, 41.7 times more Omega 6 and 6.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 10.1 times more Carbohydrate and 12.5 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuValencia OrangesVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Navel OrangesValencia OrangesVS Navel Oranges

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Comparing Nutrients in 5 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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