Comparing Nutrients in 14 ounces Fresh Orange juice VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Fresh Orange juice	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	6.16% 179kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	3.97% 5.16g	130g per day for Men 19-50 years
Sugars	46% 33.3g	1.1% 0.79g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	11.6% 8.4g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	42% 377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	390% 9.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	220% 198mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	104% 623IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.92% 0.79mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	103% 718mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	NA	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	NA	11mg per day for Men 19-50 years
Water	9.47% 350g	9.34% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Vitasoy USA, Nasoya Lite Firm Tofu per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of Vitasoy USA, Nasoya Lite Firm Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 14 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 9.5 times more Vitamin A, more Vitamin B12, more Vitamin D and 130.5 times more Vitamin E than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 14 ounces for Fresh Orange juice vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 14 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 16.7 times more Calcium, 8 times more Iron, 10.6 times more Phosphorus and 34 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Vitasoy USA, Nasoya Lite Firm Tofu contain similar levels of Water per 14 ounces.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fresh Orange juice have 8 times more Carbohydrate and 42 times more Sugars than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 14 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 11.9 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Protein
• 14 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate
• Both Raw Orange juice as well as Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy and Fiber in 14 ounces.