Comparing Nutrients in 7 ounces Canned Orange Juice VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Canned Orange Juice	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	3.2% 93kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	7.82% 2.5g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	50.7% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	4.24% 5.5g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	61% 34.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Raw Firm Tofu Prepared with Calcium Sulfate	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.73% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	14% 0.18mg	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	14.4% 57.5μg	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	66.4% 59.7mg	0.44% 0.4mg	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	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	2% 20mg	136% 1355mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	83.3% 0.75mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	102% 2.34mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Raw Firm Tofu Prepared with Calcium Sulfate per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 7 ounces of Canned Orange Juice have 1.4 times more Vitamin B5 and 150.5 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 4.1 times more Vitamin B1, 4.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 3 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Raw Firm Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 7 ounces of Canned Orange Juice have 1.3 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 68.3 times more Calcium, 17.2 times more Copper, 26.6 times more Iron, 5.8 times more Magnesium, 56.2 times more Manganese, 11.2 times more Phosphorus, 1.3 times more Potassium, 174 times more Selenium and 39.3 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 4 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 3.1 times more Energy, 58.1 times more Fat, 70.1 times more Saturated Fat, 83.1 times more Omega 3, 160.7 times more Omega 6, 7.7 times more Fiber and 25.4 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein