Comparing Nutrients in 7 ounces Fried Tofu, prepared with calcium sulfate VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu, prepared with calcium sulfate	26%	62%	12%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Fried Tofu, prepared with calcium sulfate	Fresh Orange juice	Recommended Dietary Allowance
Energy	18.5% 536kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	167% 2.67g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu, prepared with calcium sulfate	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	6.1% 0.079mg	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	13.4% 53.6μg	15% 59.5μg	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	0% 0mg	110% 99mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu, prepared with calcium sulfate	Fresh Orange juice	Recommended Dietary Allowance
Calcium	191% 1907mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	9.7% 0.087mg	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	121% 9.66mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	129% 2.97mg	1.2% 0.028mg	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	81.4% 570mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	103% 56.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.7% 100g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu, prepared with calcium sulfate VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Fried Tofu, prepared with calcium sulfate versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fried Tofu, prepared with calcium sulfate vs Fresh Orange juice:

• 7 ounces of Fried Tofu, prepared with calcium sulfate have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.5 times more Vitamin B6 than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 4 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin C than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Fresh Orange juice provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3 and Vitamin C
• Both Fried Tofu, prepared with calcium sulfate as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fried Tofu, prepared with calcium sulfate vs Fresh Orange juice:

• 7 ounces of Fried Tofu, prepared with calcium sulfate have 87.4 times more Calcium, 9 times more Copper, 24.4 times more Iron, 8.6 times more Magnesium, 106.8 times more Manganese, 16.9 times more Phosphorus, 285 times more Selenium and 39.8 times more Zinc than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.4 times more Potassium and 1.7 times more Water than Fried Tofu, prepared with calcium sulfate.
• 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 Fried Tofu, prepared with calcium sulfate have 6 times more Energy, 100.9 times more Fat, 121.6 times more Saturated Fat, 122.4 times more Omega 3, 346.3 times more Omega 6, 19.5 times more Fiber and 26.9 times more Protein than Fresh Orange juice.
• Both Fried Tofu, prepared with calcium sulfate and Fresh Orange juice offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein