Comparing Nutrients in 100 grams Canned Orange Juice VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Canned Orange Juice	Tofu Yogurt	Recommended Dietary Allowance
Energy	1.62% 47kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	12.3% 16g	130g per day for Men 19-50 years
Sugars	12% 8.76g	1.7% 1.24g	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	3.35% 2.43g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 4.06g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	1.54% 0.02mg	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	6% 24μg	1.5% 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	33.4% 30mg	2.78% 2.5mg	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	1.33% 0.2mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Tofu Yogurt	Recommended Dietary Allowance
Calcium	1% 10mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	8.33% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	NA	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	2.43% 17mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.1% 77.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Tofu Yogurt per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Tofu Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Tofu Yogurt:

• 100 grams of Canned Orange Juice have 1.6 times more Vitamin B6, 4 times more Vitamin B9 and 12 times more Vitamin C than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 1.5 times more Vitamin B1, 1.6 times more Vitamin E and 35 times more Vitamin K than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Tofu Yogurt have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Tofu Yogurt:

• 100 grams of Canned Orange Juice have 3.9 times more Potassium than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 11.8 times more Calcium, 3.4 times more Copper, 10.6 times more Iron, 4 times more Magnesium, 2.2 times more Phosphorus, 130 times more Selenium, 8.8 times more Sodium and 7.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Tofu Yogurt contain similar levels of Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc
• 100 grams of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Orange Juice have 7.1 times more Sugars than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 2 times more Energy, 16.6 times more Omega 3, 33.4 times more Omega 6, 1.4 times more Carbohydrate and 5.1 times more Protein than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• Both Unsweetened Canned Orange Juice as well as Tofu yogurt provide inadequate amounts of Fiber in 100 grams.