Comparing Nutrients in 1 kilogram Canned Orange Juice VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Canned Orange Juice	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	16.2% 470kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	28.7% 9.2g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	9.08% 12g	130g per day for Men 19-50 years
Sugars	121% 87.6g	9.8% 7.1g	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	26.3% 10g	38g per day for Men 19-50 years
Protein	12% 6.8g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	169% 8.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	64% 0.83mg	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	60% 240μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	334% 301mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	10% 100mg	282% 2820mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	290% 6.66mg	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	24.3% 170mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Tofu, extra firm, prepared with nigari per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Tofu, extra firm, prepared with nigari:

• 1 kilogram of Canned Orange Juice has 2.7 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 2.3 times more Vitamin B2, 4.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 28 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin K
• 1 kilogram of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Tofu, extra firm, prepared with nigari:

• 1 kilogram of Canned Orange Juice has 1.4 times more Potassium than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 28.2 times more Calcium, 9.1 times more Copper, 20.4 times more Iron, 3.5 times more Magnesium, 31.7 times more Manganese, 6.5 times more Phosphorus, 130 times more Selenium and 26.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Tofu, extra firm, prepared with nigari contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 9.3 times more Carbohydrate and 12.3 times more Sugars than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 1.8 times more Energy, 35.1 times more Fat, 51.1 times more Saturated Fat, 37.3 times more Omega 3, 88.4 times more Omega 6, 3.3 times more Fiber and 14.7 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein
• 1 kilogram of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate