Comparing Nutrients in 14 ounces Oranges VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Oranges	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	6.43% 187kcal	44% 1278kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	36.2% 11.6g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	507% 8.1g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	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	36% 46.6g	9.34% 12g	130g per day for Men 19-50 years
Sugars	51% 37g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	29.8% 119μg	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	235% 211mg	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	4.76% 0.71mg	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

	Oranges	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	16% 159mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	4.96% 0.4mg	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	4.3% 0.099mg	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	7.94% 55.6mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	205% 3068mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	6.04% 224g	3700g per day for Men 19-50 years

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

• Raw Oranges have 5.5 times more Vitamin A, 1.7 times more Vitamin B1, 3.1 times more Vitamin B3, 2 times more Vitamin B5, 3 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 13.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Mayonnaise made with Tofu have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Oranges 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 Oranges vs Tofu Mayonnaise:

• Raw Oranges have 2.7 times more Potassium and 1.5 times more Water than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 1.3 times more Calcium, 2 times more Copper, 2.7 times more Iron, 5.2 times more Magnesium, 16 times more Manganese, 3.5 times more Phosphorus, 3.2 times more Selenium, more Sodium and 5.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 3.8 times more Carbohydrate, 11 times more Sugars and 2.2 times more Fiber than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 6.9 times more Energy, 264.9 times more Fat, 194.7 times more Saturated Fat, 291.7 times more Omega 3, 807.4 times more Omega 6 and 6.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Mayonnaise made with Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.