Comparing Nutrients in 5 ounces Fresh Orange juice VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Fresh Orange juice	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	12.2% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	16.4% 12g	1.17% 0.85g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	7.74% 0.1mg	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	10.6% 42.5μg	6.73% 27μg	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	78.7% 71mg	0.31% 0.28mg	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	0.38% 0.057mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	28.5% 285mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	33.5% 0.3mg	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	3.54% 0.28mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	38.5% 0.89mg	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	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz 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 5 ounces of Fresh Orange juice vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 5 ounces of Fresh Orange juice have 1.5 times more Vitamin B1, 4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 250 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.1 times more Vitamin B2, 1.8 times more Vitamin B6 and 24 times more Vitamin K than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Orange juice as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 5 ounces of Fresh Orange juice have 1.4 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 18.3 times more Calcium, 4.8 times more Copper, 8.1 times more Iron, 3.4 times more Magnesium, 44.6 times more Manganese, 7.1 times more Phosphorus, 99 times more Selenium and 16.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 3.6 times more Carbohydrate and 14 times more Sugars than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.7 times more Energy, 20.9 times more Fat, 33 times more Saturated Fat, 15.2 times more Omega 3, 50.7 times more Omega 6, 4.5 times more Fiber and 12.9 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein