Comparing Nutrients in 14 ounces Tofu Yogurt VS No Cholesterol Mayonnaise Dressing

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
No Cholesterol Mayonnaise Dressing	0%	100%	0%

Macro Nutrients

	Tofu Yogurt	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Energy	13% 373kcal	94% 2731kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	318% 309g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	134% 43g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	1233% 19.7g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	947% 161g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	0.92% 1.2g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	1.64% 1.2g	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	2.1% 0.79g	0% 0g	38g per day for Men 19-50 years
Protein	25% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	3.05% 0.04mg	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	5.95% 24μg	0% 0μg	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	11% 9.92mg	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	8.2% 1.23mg	312% 46.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	47% 468mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	0% 0mg	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	52.6% 4.2mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	NA	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	21.5% 151mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	8.3% 308g	2.33% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tofu Yogurt vs No Cholesterol Mayonnaise Dressing:

• Tofu yogurt has 6 times more Vitamin B1, 24 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B9 and more Vitamin C than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 3 times more Vitamin B2, 38 times more Vitamin E and 7.1 times more Vitamin K than Tofu yogurt.
• Both Tofu yogurt as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tofu Yogurt vs No Cholesterol Mayonnaise Dressing:

• Tofu yogurt has 16.9 times more Calcium, more Copper, 4.6 times more Iron, 40 times more Magnesium, 1.5 times more Phosphorus, 3.4 times more Potassium, 8.1 times more Selenium, 2.4 times more Zinc and 3.6 times more Water than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 13.9 times more Sodium than Tofu yogurt.

Comparison of macro-nutrients per 14 ounces:

• Tofu yogurt has 53.2 times more Carbohydrate, 4.1 times more Sugars and more Protein than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 7.3 times more Energy, 43.2 times more Fat, 41.6 times more Saturated Fat, 42.8 times more Omega 3 and 45 times more Omega 6 than Tofu yogurt.
• Both Tofu yogurt as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 14 oz.