Comparing Nutrients in 5 ounces Canned Orange Juice VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Canned Orange Juice	Fried Tofu	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	83.7% 14.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	5.3% 3.86g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Fried Tofu	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	10.8% 0.14mg	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	8.5% 34μg	9.57% 38.3μg	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	47.4% 42.7mg	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	1.9% 0.28mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Fried Tofu	Recommended Dietary Allowance
Calcium	1.4% 14mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	62.7% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	92% 2.1mg	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	3.44% 24mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3.36% 124g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Fried Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Fried Tofu:

• 5 ounces of Canned Orange Juice have 1.3 times more Vitamin B5 and more Vitamin C than Fried Tofu.
• While 5 oz of Fried Tofu contain 4.4 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B6 and 78 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Fried Tofu provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin K
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Fried Tofu:

• 5 ounces of Canned Orange Juice have 1.3 times more Potassium and 1.7 times more Water than Fried Tofu.
• While 5 oz of Fried Tofu contain 37.2 times more Calcium, 18.1 times more Copper, 48.7 times more Iron, 6 times more Magnesium, 71.2 times more Manganese, 16.9 times more Phosphorus, 285 times more Selenium and 49.8 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 1.2 times more Carbohydrate and 3.2 times more Sugars than Fried Tofu.
• While 5 oz of Fried Tofu contain 5.7 times more Energy, 134.5 times more Fat, 162.1 times more Saturated Fat, 192.3 times more Omega 3, 372 times more Omega 6, 13 times more Fiber and 27.7 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein