Comparing Nutrients in 1 pound 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	7.66% 222kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	52% 37.7g	4.44% 3.22g	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	14% 10g	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	% 9.43g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	12% 4.54g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	29% 0.38mg	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	21.5% 86μg	10.2% 41μg	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	169% 152mg	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	6.05% 0.91mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	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	5% 50mg	128% 1279mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	101% 0.91mg	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	7.37% 0.59mg	116% 9.25mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	131% 3.02mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	10.7% 396g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Chilled Orange Juice has 2.1 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• While 1 lb 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 pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin K
• 1 pound 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 pound.

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

• 1 pound of Chilled Orange Juice has 1.4 times more Potassium than Tofu, extra firm, prepared with nigari.
• While 1 lb 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 pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein
• 1 pound of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate