Comparing Nutrients in 5 ounces Fresh Orange juice VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Fresh Orange juice	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	11.3% 14.7g	2.04% 2.65g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	4.14% 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	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	1.93% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	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	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	6.93% 0.062mg	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	3.54% 0.28mg	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	0.86% 0.02mg	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	8.34% 283mg	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	0.094% 1.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Raw Regular Tofu Prepared with Calcium Sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh 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 Fresh Orange juice vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 5 ounces of Fresh Orange juice have 2.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B9 and 500 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.7 times more Vitamin B2 and 24 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Raw Regular Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Orange juice as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Fresh Orange juice have 1.7 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, 4.4 times more Copper, 26.8 times more Iron, 2.7 times more Magnesium, 43.2 times more Manganese, 5.7 times more Phosphorus, 89 times more Selenium and 16 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Raw Regular Tofu Prepared with Calcium Sulfate 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 5.6 times more Carbohydrate and 13.5 times more Sugars than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.7 times more Energy, 23.9 times more Fat, 28.8 times more Saturated Fat, 29 times more Omega 3, 82.1 times more Omega 6 and 11.5 times more Protein than Raw Orange juice.
• 5 ounces of Fresh 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 Raw Orange juice as well as Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Fiber in five ounces.