Comparing Nutrients in 1 pound Chilled Orange Juice VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Chilled Orange Juice	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	7.66% 222kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	39% 6.66g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	52% 37.7g	3.75% 2.72g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Tofu, firm, prepared with calcium sulfate and magnesium chloride (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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	24.8% 0.32mg	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	21.5% 86μg	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	1% 0.91mg	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	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	5% 50mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	107% 0.97mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	123% 2.83mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	10.7% 396g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 1 lb

Compare the macro and micronutrient content in 1 lb of Chilled Orange Juice versus 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (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, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Chilled Orange Juice has 1.8 times more Vitamin B5 and 168 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B2 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin K
• 1 pound of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (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, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Chilled Orange Juice has 1.2 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 18.3 times more Calcium, 5.1 times more Copper, 12.4 times more Iron, 3.4 times more Magnesium, 27.2 times more Manganese, 7.1 times more Phosphorus, 99 times more Selenium and 11.9 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Tofu, firm, prepared with calcium sulfate and magnesium chloride (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 4 times more Carbohydrate and 13.9 times more Sugars than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.6 times more Energy, 34.8 times more Fat, 56.6 times more Saturated Fat, 23.9 times more Omega 3, 63.9 times more Omega 6, 3 times more Fiber and 13.3 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