Comparing Nutrients in 7 ounces Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Canned Orange Juice	Recommended Dietary Allowance
Energy	5.34% 155kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	17% 22g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	24% 17.4g	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	NA	6.65% 4.82g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	32% 18g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	4.73% 0.062mg	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	12% 47.6μg	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	0.44% 0.4mg	66.4% 59.7mg	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	0.13% 0.02mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Canned Orange Juice	Recommended Dietary Allowance
Calcium	40% 399mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	40% 3.2mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	1.8% 0.042mg	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	34.3% 240mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Canned Orange Juice:

• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 1.5 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B6 and 24 times more Vitamin K than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 150.5 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin C
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin K
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Canned Orange Juice:

• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 20.1 times more Calcium, 9.7 times more Copper, 16.1 times more Iron, 3.7 times more Magnesium, 29.8 times more Manganese, 7.1 times more Phosphorus, 99 times more Selenium and 20.8 times more Zinc than Canned Orange Juice.
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Canned Orange Juice contain similar levels of Potassium and Water per seven ounces.
• 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 1.7 times more Energy, 27.8 times more Fat, 44.1 times more Saturated Fat, 23.9 times more Omega 3, 54.4 times more Omega 6, 3 times more Fiber and 13.3 times more Protein than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 3.9 times more Carbohydrate and 14.6 times more Sugars than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein