Comparing Nutrients in 14 ounces Almonds VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Almonds	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	79.2% 2298kcal	44% 1278kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	36.2% 11.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	507% 8.1g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	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	65.8% 85.5g	9.34% 12g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	150% 84g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	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	0% 0mg	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	678% 102mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	177% 212μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	107% 1068mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	184% 14.7mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	69% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	205% 3068mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	6.04% 224g	3700g per day for Men 19-50 years

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

• Almonds have 4.1 times more Vitamin B1, 28.5 times more Vitamin B2, 40.2 times more Vitamin B3, 3.8 times more Vitamin B5, 6.9 times more Vitamin B6, 5.5 times more Vitamin B9 and 10.7 times more Vitamin E than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains more Vitamin K than Almonds.
• Both Almonds as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Tofu Mayonnaise:

• Almonds have 5.1 times more Calcium, 11.5 times more Copper, 13.7 times more Iron, 5.2 times more Magnesium, 5.5 times more Manganese, 9.8 times more Phosphorus, 11.1 times more Potassium, 2.6 times more Selenium and 7.8 times more Zinc than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 773 times more Sodium and 12.8 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.8 times more Energy, 1.6 times more Fat, 1.3 times more Saturated Fat, 7 times more Carbohydrate, 5.1 times more Sugars, 11.4 times more Fiber and 3.6 times more Protein than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 680.7 times more Omega 3 than Almonds.
• Both Almonds and Mayonnaise made with Tofu have similar amounts of Omega 6 per 14 oz.
• Both Almonds as well as Mayonnaise made with Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.