Comparing Nutrients in 7 ounces Chilled Orange Juice VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Chilled Orange Juice	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	1.8% 2.34g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	1.94% 1.4g	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	6.1% 4.43g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	12.7% 0.16mg	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	9.43% 37.7μg	4.47% 18μg	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	74% 66.7mg	0% 0mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	2.2% 22mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	44% 0.4mg	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	3.22% 0.26mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	57.5% 1.32mg	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	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Tofu, extra firm, prepared with nigari per 7 oz

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

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Tofu, extra firm, prepared with nigari:

• 7 ounces of Chilled Orange Juice have 2.1 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 4.3 times more Vitamin B5 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin K
• 7 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Tofu, extra firm, prepared with nigari:

• 7 ounces of Chilled Orange Juice have 1.4 times more Potassium than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 25.6 times more Calcium, 4.8 times more Copper, 15.7 times more Iron, 3.2 times more Magnesium, 29 times more Manganese, 6.5 times more Phosphorus, 130 times more Selenium and 15.3 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Tofu, extra firm, prepared with nigari contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 9.8 times more Carbohydrate and 11.7 times more Sugars than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 1.7 times more Energy, 43.8 times more Fat, 65.6 times more Saturated Fat, 37.3 times more Omega 3, 103.7 times more Omega 6, 3.3 times more Fiber and 14.7 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein
• 7 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate