Comparing Nutrients in 5 ounces Fried Tofu VS Fresh Orange juice

Macros Ratio

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

Macro Nutrients

	Fried Tofu	Fresh Orange juice	Recommended Dietary Allowance
Energy	13% 383kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	83.7% 14.2g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.66% 12.6g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	16.4% 12g	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	NA	4.14% 3g	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	NA	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	4.36% 0.057mg	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	9.57% 38.3μg	10.6% 42.5μg	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	0% 0mg	78.7% 71mg	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	9.2% 11μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Fresh Orange juice	Recommended Dietary Allowance
Calcium	52.7% 527mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	62.7% 0.56mg	6.93% 0.062mg	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	86.3% 6.9mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	0.86% 0.02mg	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	58% 407mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.82mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	3.4% 125g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Fried Tofu versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fried Tofu vs Fresh Orange juice:

• 5 ounces of Fried Tofu have 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 Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 4 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin C than Fried Tofu.
• Both Fried Tofu and Fresh Orange juice provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin C
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Fried Tofu as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Fried Tofu vs Fresh Orange juice:

• 5 ounces of Fried Tofu have 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 Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.4 times more Potassium and 1.7 times more Water than Fried Tofu.
• 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 Fried Tofu have 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 Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 3.1 times more Sugars than Fried Tofu.
• Both Fried Tofu and Fresh Orange juice 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