Comparing Nutrients in 5 ounces Chilled Orange Juice VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Chilled Orange Juice	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	2.04% 2.65g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	1.2% 0.88g	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	4.36% 3.16g	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	1.93% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	5.12% 0.067mg	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	6.73% 27μg	5.3% 21.3μg	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	53% 47.6mg	0.16% 0.14mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	30.4% 0.27mg	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	2.3% 0.18mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	37.3% 0.86mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Raw Regular Tofu Prepared with Calcium Sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Chilled Orange Juice versus 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 5 ounces of Chilled Orange Juice have 2.9 times more Vitamin B5, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 336 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2 and more Vitamin K than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin K
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B5 and Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 5 ounces of Chilled Orange Juice have 1.5 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 31.8 times more Calcium, 4.6 times more Copper, 41.2 times more Iron, 2.7 times more Magnesium, 26.3 times more Manganese, 5.7 times more Phosphorus, 89 times more Selenium and 11.4 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Water per five ounces.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have 6.2 times more Carbohydrate and 13.4 times more Sugars than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.6 times more Energy, 39.8 times more Fat, 49.4 times more Saturated Fat, 45.6 times more Omega 3, 103.5 times more Omega 6 and 11.9 times more Protein than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate
• Both Chilled Orange Juice from Concentrate as well as Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Fiber in five ounces.