Comparing Nutrients in 100 grams Chilled Orange Juice with Calcium VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice with Calcium	6%	2%	92%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Chilled Orange Juice with Calcium	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	1.62% 47kcal	2.86% 83kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	2.87% 0.92g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.67% 11.3g	0.91% 1.18g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	0.98% 0.71g	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	3.08% 2.23g	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	% 2.08g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice with Calcium	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	6.4% 0.083mg	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	4.75% 19μg	2.25% 9μg	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	37.3% 33.6mg	0% 0mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice with Calcium	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	14% 140mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	22.2% 0.2mg	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	1.63% 0.13mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	29% 0.67mg	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	6.7% 47mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	3.82% 130mg	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	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice with Calcium VS Tofu, extra firm, prepared with nigari per 100 g

Compare the macro and micronutrient content in 100 g of Chilled Orange Juice with Calcium versus 100 g of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Chilled Orange Juice with Calcium vs Tofu, extra firm, prepared with nigari:

• 100 grams of Chilled Orange Juice with Calcium have 2.1 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• While 100 g of Tofu, extra firm, prepared with nigari contain 4.3 times more Vitamin B5 and more Vitamin K than Chilled Orange Juice from Concentrate with Calcium.
• Both Chilled Orange Juice with Calcium and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Chilled Orange Juice with Calcium have insufficient amounts of Vitamin K
• 100 grams of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate with Calcium as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Chilled Orange Juice with Calcium vs Tofu, extra firm, prepared with nigari:

• 100 grams of Chilled Orange Juice with Calcium have 1.4 times more Potassium than Tofu, extra firm, prepared with nigari.
• While 100 g of Tofu, extra firm, prepared with nigari contain 2 times more Calcium, 4.8 times more Copper, 15.7 times more Iron, 3.2 times more Magnesium, 29 times more Manganese, 2.4 times more Phosphorus, 130 times more Selenium and 15.3 times more Zinc than Chilled Orange Juice from Concentrate with Calcium.
• Both Chilled Orange Juice with Calcium and Tofu, extra firm, prepared with nigari contain similar levels of Water per 100 grams.
• 100 grams of Chilled Orange Juice with Calcium lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chilled Orange Juice with Calcium have 9.6 times more Carbohydrate and 11.7 times more Sugars than Tofu, extra firm, prepared with nigari.
• While 100 g of Tofu, extra firm, prepared with nigari contain 1.8 times more Energy, 43.8 times more Fat, 65.6 times more Saturated Fat, 37.3 times more Omega 3, 103.7 times more Omega 6, 3.3 times more Fiber and 14.7 times more Protein than Chilled Orange Juice from Concentrate with Calcium.
• 100 grams of Chilled Orange Juice with Calcium provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein
• 100 grams of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate