Comparing Nutrients in 100 grams Mori-nu extra firm silken tofu VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Mori-nu extra firm silken tofu	Chilled Orange Juice	Recommended Dietary Allowance
Energy	1.9% 55kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	NA	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.54% 2g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	11.5% 8.3g	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	3.08% 2.23g	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	% 2.08g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	0.26% 0.1g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.47% 0.24mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.85% 0.011mg	5.85% 0.076mg	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	4.75% 19μg	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	37.3% 33.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu extra firm silken tofu	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	4.67% 0.042mg	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	15% 1.2mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	NA	1% 0.023mg	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	14.3% 100mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.53% 154mg	5.24% 178mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	4.2% 63mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.36% 87.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu extra firm silken tofu VS Chilled Orange Juice per 100 g

Compare the macro and micronutrient content in 100 g of Mori-nu extra firm silken tofu versus 100 g of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Mori-nu extra firm silken tofu vs Chilled Orange Juice:

• 100 grams of Mori-nu extra firm silken tofu have 1.7 times more Vitamin B1 than Chilled Orange Juice.
• While 100 g of Chilled Orange Juice from Concentrate contain 6.9 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and Chilled Orange Juice provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, extra firm as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Mori-nu extra firm silken tofu vs Chilled Orange Juice:

• 100 grams of Mori-nu extra firm silken tofu have 2.8 times more Calcium, 4.8 times more Copper, 9.2 times more Iron, 2.5 times more Magnesium, 5.9 times more Phosphorus, 31.5 times more Sodium and 8.6 times more Zinc than Chilled Orange Juice.
• Both Mori-nu extra firm silken tofu and Chilled Orange Juice contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Mori-nu extra firm silken tofu have 10.9 times more Protein than Chilled Orange Juice.
• While 100 g of Chilled Orange Juice from Concentrate contain 5.8 times more Carbohydrate and 8.4 times more Sugars than Mori-nu silken tofu, extra firm.
• 100 grams of Mori-nu extra firm silken tofu provide inadequate amounts of Carbohydrate
• 100 grams of Chilled Orange Juice provide inadequate amounts of Protein
• Both Mori-nu silken tofu, extra firm as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy and Fiber in 100 grams.