Comparing Nutrients in 1 pound Canned Orange Juice VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Canned Orange Juice	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	7.35% 213kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	133% 22.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	15.3% 20g	130g per day for Men 19-50 years
Sugars	55% 39.7g	NA	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	15.2% 11g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	13.6% 0.18mg	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	27.2% 109μg	25% 100μg	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	152% 137mg	1.5% 1.36mg	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	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	207% 4.77mg	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	11% 77mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	10.8% 398g	8.7% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Hard Tofu, prepared with nigari per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Hard Tofu, prepared with nigari:

• 1 pound of Canned Orange Juice has 4.9 times more Vitamin B5 and 100.3 times more Vitamin C than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 3.7 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 pound of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Hard Tofu, prepared with nigari:

• 1 pound of Canned Orange Juice has 1.3 times more Potassium and 1.2 times more Water than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 34.5 times more Calcium, 14.9 times more Copper, 27.5 times more Iron, 5.3 times more Magnesium, 50.1 times more Manganese, 13.6 times more Phosphorus, 168 times more Selenium and 41.5 times more Zinc than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 2.5 times more Carbohydrate than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 3.1 times more Energy, 66.6 times more Fat, 80.3 times more Saturated Fat, 95.3 times more Omega 3, 184.1 times more Omega 6 and 18.6 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• Both Unsweetened Canned Orange Juice as well as Hard Tofu, prepared with nigari provide inadequate amounts of Fiber in one pound.