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

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Chilled Orange Juice	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	17% 490kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	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	1.35% 0.23g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	9.08% 12g	130g per day for Men 19-50 years
Sugars	115% 83g	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	30.8% 22.3g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 40g	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

	Chilled Orange Juice	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	169% 8.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	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	47.5% 190μg	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	373% 336mg	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% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	11% 110mg	282% 2820mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	222% 2mg	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	16.3% 1.3mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	52.4% 1780mg	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	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	23.6% 872g	22.2% 823g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Chilled 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 Chilled Orange Juice vs Tofu, extra firm, prepared with nigari:

• 1 kilogram of Chilled Orange Juice has 2.1 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 4.3 times more Vitamin B5 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin K
• 1 kilogram of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice vs Tofu, extra firm, prepared with nigari:

• 1 kilogram of Chilled 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 25.6 times more Calcium, 4.8 times more Copper, 15.7 times more Iron, 3.2 times more Magnesium, 29 times more Manganese, 6.5 times more Phosphorus, 130 times more Selenium and 15.3 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Tofu, extra firm, prepared with nigari contain similar levels of Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chilled Orange Juice has 9.8 times more Carbohydrate and 11.7 times more Sugars than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 1.7 times more Energy, 43.8 times more Fat, 65.6 times more Saturated Fat, 37.3 times more Omega 3, 103.7 times more Omega 6, 3.3 times more Fiber and 14.7 times more Protein than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled 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