Comparing Nutrients in 1 kilogram Canned Orange Juice VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Canned Orange Juice	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	16.2% 470kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	49.3% 47.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	199% 3.2g	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	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	121% 87.6g	8.55% 6.2g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	12% 6.8g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	36% 0.47mg	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	37.5% 150μg	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	1.1% 1mg	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	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	10% 100mg	350% 3500mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	214% 1.93mg	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	670% 53.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	263% 6.05mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	23% 846g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Raw Regular Tofu Prepared with Calcium Sulfate per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Canned Orange Juice has 2.6 times more Vitamin B5, 1.6 times more Vitamin B9 and 301 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B6 and 24 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin K
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B5 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Canned Orange Juice has 1.5 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 35 times more Calcium, 8.8 times more Copper, 53.6 times more Iron, 3 times more Magnesium, 28.8 times more Manganese, 5.7 times more Phosphorus, 89 times more Selenium and 20 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Raw Regular Tofu Prepared with Calcium Sulfate 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 5.9 times more Carbohydrate and 14.1 times more Sugars than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 1.6 times more Energy, 31.9 times more Fat, 38.4 times more Saturated Fat, 45.6 times more Omega 3, 88.1 times more Omega 6 and 11.9 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate
• Both Unsweetened Canned Orange Juice as well as Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Fiber in one kilogram.