Comparing Nutrients in 500 calories Tofu, extra firm, prepared with nigari VS Fresh Orange juice

Weight per 500 calories

• Tofu, extra firm, prepared with nigari: 602g
• Fresh Orange juice: 1111g

Tofu, extra firm, prepared with nigari has 1.8 times more energy per 100g than Fresh Orange juice. It has average energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	84.5% 14.4g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.47% 7.1g	89% 116g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	129% 93g	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	NA	32.5% 23.6g	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	NA	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	16% 6.02g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	107% 60g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	34% 0.44mg	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	13.6% 54.2μg	83.3% 333μg	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	0% 0mg	617% 556mg	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	0.4% 0.06mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Fresh Orange juice	Recommended Dietary Allowance
Calcium	170% 1699mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	54.3% 0.49mg	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	154% 12.3mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	50.2% 211mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	6.76% 0.16mg	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	96% 669mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	23% 783mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	142% 78.3μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	13.4% 496g	26.5% 981g	3700g per day for Men 19-50 years

Tofu, Extra Firm, Prepared With Nigari VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Tofu, extra firm, prepared with nigari vs Fresh Orange juice:

• 500 calories of Tofu, extra firm, prepared with nigari have 2.4 times more Vitamin B5 and 15.2 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain more Vitamin A, 3.5 times more Vitamin B1, 3.1 times more Vitamin B3, 6.1 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Fresh Orange juice provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Tofu, extra firm, prepared with nigari as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Tofu, extra firm, prepared with nigari vs Fresh Orange juice:

• 500 calories of Tofu, extra firm, prepared with nigari have 13.9 times more Calcium, 2.5 times more Copper, 5.5 times more Iron, 1.7 times more Magnesium, 25.8 times more Manganese, 3.5 times more Phosphorus, 70.5 times more Selenium and 11.6 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 2.8 times more Potassium and 2 times more Water than Tofu, extra firm, prepared with nigari.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tofu, extra firm, prepared with nigari have 14.3 times more Fat, 20.8 times more Saturated Fat, 12.9 times more Omega 3, 44.6 times more Omega 6, 2.7 times more Fiber and 7.7 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 16.3 times more Carbohydrate and 21.8 times more Sugars than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Fresh Orange juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber