Comparing Nutrients in 7 ounces Canned Orange Juice VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Canned Orange Juice	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	3.2% 93kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	8.96% 2.87g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	82.7% 1.32g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	58% 9.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	6.7% 8.7g	130g per day for Men 19-50 years
Sugars	24% 17.4g	NA	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	1.47% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	5.95% 0.077mg	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	12% 47.6μg	11% 43.7μg	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	66.4% 59.7mg	0.66% 0.6mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	2% 20mg	68.5% 685mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	72.3% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	91% 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	4.8% 33.7mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Hard Tofu, prepared with nigari per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Hard Tofu, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Hard Tofu, prepared with nigari:

• 7 ounces of Canned Orange Juice have 4.9 times more Vitamin B5 and 100.3 times more Vitamin C than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 3.7 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Hard Tofu, prepared with nigari:

• 7 ounces of Canned Orange Juice have 1.3 times more Potassium and 1.2 times more Water than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 34.5 times more Calcium, 14.9 times more Copper, 27.5 times more Iron, 5.3 times more Magnesium, 50.1 times more Manganese, 13.6 times more Phosphorus, 168 times more Selenium and 41.5 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 2.5 times more Carbohydrate than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 3.1 times more Energy, 66.6 times more Fat, 80.3 times more Saturated Fat, 95.3 times more Omega 3, 184.1 times more Omega 6 and 18.6 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• Both Unsweetened Canned Orange Juice as well as Hard Tofu, prepared with nigari provide inadequate amounts of Fiber in seven ounces.