Comparing Nutrients in 5 ounces Canned Orange Juice VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Canned Orange Juice	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	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	1.4% 1.84g	130g per day for Men 19-50 years
Sugars	17% 12.4g	0.39% 0.28g	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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.4% 42.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	37% 223IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	1.4% 14mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	NA	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	NA	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	NA	11mg per day for Men 19-50 years
Water	3.36% 124g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Vitasoy USA, Nasoya Lite Firm Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 10.6 times more Vitamin A, more Vitamin B12, more Vitamin D and 26.1 times more Vitamin E than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 5 ounces for Canned Orange Juice vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 18.4 times more Calcium, 16 times more Iron, 10.6 times more Phosphorus and 8.5 times more Sodium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Vitasoy USA, Nasoya Lite Firm Tofu contain similar levels of Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 8.5 times more Carbohydrate and 43.8 times more Sugars than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 12.2 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Protein
• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate
• Both Unsweetened Canned Orange Juice as well as Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy and Fiber in five ounces.