Comparing Nutrients in 7 ounces Fresh Orange juice VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Fresh Orange juice	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	39.6% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	27.8% 4.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	23% 16.7g	1.7% 1.23g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	7.17% 0.093mg	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	15% 59.5μg	7.44% 29.8μg	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	110% 99mg	0.22% 0.2mg	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	0.53% 0.079mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	2.2% 22mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	42.6% 0.38mg	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	4.96% 0.4mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	52.2% 1.2mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.53% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Raw Regular Tofu Prepared with Calcium Sulfate per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Fresh Orange juice have 2.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B9 and 500 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.7 times more Vitamin B2 and 24 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Raw Regular Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Orange juice as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Fresh Orange juice have 1.7 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 31.8 times more Calcium, 4.4 times more Copper, 26.8 times more Iron, 2.7 times more Magnesium, 43.2 times more Manganese, 5.7 times more Phosphorus, 89 times more Selenium and 16 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 5.6 times more Carbohydrate and 13.5 times more Sugars than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.7 times more Energy, 23.9 times more Fat, 28.8 times more Saturated Fat, 29 times more Omega 3, 82.1 times more Omega 6 and 11.5 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate
• Both Raw Orange juice as well as Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Fiber in seven ounces.