Comparing Nutrients in 14 ounces Boiled Carrots VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Boiled Carrots	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	4.8% 139kcal	44% 1278kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	36.2% 11.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	507% 8.1g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	339% 57.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	9.34% 12g	130g per day for Men 19-50 years
Sugars	19% 13.7g	4.65% 3.37g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.4% 3g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	14% 55.6μg	7.94% 31.8μg	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	16% 14.3mg	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	27.3% 4.1mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	177% 212μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	12% 119mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	0.04% 1.6μg	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	17% 1.35mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	69% 1.6mg	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	17% 119mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	205% 3068mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.67% 358g	6.04% 224g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Tofu Mayonnaise:

• Boiled and Drained Carrots have 426 times more Vitamin A, 1.3 times more Vitamin B1, 7.2 times more Vitamin B3, 1.9 times more Vitamin B5, 7.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 2.3 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Mayonnaise made with Tofu have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Carrots as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Tofu Mayonnaise:

• Boiled and Drained Carrots have 118.8 times more Fluoride, 1.3 times more Iron, 3.6 times more Potassium and 1.6 times more Water than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 1.8 times more Calcium, 5.3 times more Copper, 5.2 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Selenium, 13.3 times more Sodium and 2 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 2.7 times more Carbohydrate, 4.1 times more Sugars and 2.7 times more Fiber than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 9.2 times more Energy, 176.6 times more Fat, 97.4 times more Saturated Fat, 2042 times more Omega 3, 167.1 times more Omega 6 and 7.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Mayonnaise made with Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.