Comparing Nutrients in 5 ounces Fresh Orange juice VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Fresh Orange juice	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	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	1.4% 1.84g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	4.14% 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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	0.38% 0.057mg	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

	Fresh Orange juice	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	NA	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	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	8.34% 283mg	NA	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	NA	11mg per day for Men 19-50 years
Water	3.4% 125g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Vitasoy USA, Nasoya Lite Firm Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh 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 Fresh Orange juice vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 9.5 times more Vitamin A, more Vitamin B12, more Vitamin D and 130.5 times more Vitamin E than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

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

• 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 16.7 times more Calcium, 8 times more Iron, 10.6 times more Phosphorus and 34 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Vitasoy USA, Nasoya Lite Firm Tofu contain similar levels of Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 8 times more Carbohydrate and 42 times more Sugars than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 11.9 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Protein
• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate
• Both Raw Orange juice as well as Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy and Fiber in five ounces.