Comparing Nutrients in 5 ounces Fresh Orange juice VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Fresh Orange juice	Fried Tofu	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	11.3% 14.7g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	4.14% 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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Fried Tofu	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	5.45% 0.071mg	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	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	0.38% 0.057mg	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

	Fresh Orange juice	Fried Tofu	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	62.7% 0.56mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	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	8.34% 283mg	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	0.094% 1.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3.4% 125g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Fried Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh 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 Fresh Orange juice vs Fried Tofu:

• 5 ounces of Fresh Orange juice have 4 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin C than Fried Tofu.
• While 5 oz of Fried Tofu contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B6 and 78 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Fried Tofu provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Orange juice as well as Fried Tofu 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 Fried Tofu:

• 5 ounces of Fresh Orange juice have 1.4 times more Potassium and 1.7 times more Water than Fried Tofu.
• While 5 oz of Fried Tofu contain 33.8 times more Calcium, 9 times more Copper, 24.4 times more Iron, 5.5 times more Magnesium, 106.8 times more Manganese, 16.9 times more Phosphorus, 285 times more Selenium and 39.8 times more Zinc than Raw Orange juice.
• 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 3.1 times more Sugars than Fried Tofu.
• While 5 oz of Fried Tofu contain 6 times more Energy, 100.9 times more Fat, 121.6 times more Saturated Fat, 122.4 times more Omega 3, 346.3 times more Omega 6, 19.5 times more Fiber and 26.9 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Fried Tofu offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein