Comparing Nutrients in 7 ounces Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Canned Orange Juice	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2.78% 3.6g	17% 22g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	5.22% 2g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	36% 20.2g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	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	NA	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	120% 2.88μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	66.4% 59.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.4% 200IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	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

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Canned Orange Juice	Recommended Dietary Allowance
Calcium	49% 488mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	NA	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	39.7% 3.18mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	NA	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	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	36.6% 256mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	NA	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.4% 162g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm 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 Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Canned Orange Juice:

• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 21 times more Vitamin B2, 16.1 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Canned Orange Juice:

• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 24.6 times more Calcium, 16 times more Iron and 7.6 times more Phosphorus than Canned Orange Juice.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Canned Orange Juice contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 2 times more Energy, 32.7 times more Fat, 3.3 times more Fiber and 15 times more Protein than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 6 times more Carbohydrate and 21.9 times more Sugars than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein