Comparing Nutrients in 1 kilogram Tofu Mayonnaise VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Carrots	8%	5%	87%

Macro Nutrients

	Tofu Mayonnaise	Carrots	Recommended Dietary Allowance
Energy	111% 3220kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	328% 318g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	91% 29.2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1276% 20.4g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	855% 145g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.6g	73.7% 96g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	29% 11g	73.7% 28g	38g per day for Men 19-50 years
Protein	106% 59.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	47.5% 190μg	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	65.6% 59mg	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	160% 24mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	445% 534μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Carrots	Recommended Dietary Allowance
Calcium	53% 530mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	0.8% 32μg	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	33.8% 2.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	62% 1.43mg	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	70% 490mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	515% 7730mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	15.2% 563g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu Mayonnaise vs Carrots:

• Mayonnaise made with Tofu has 3.6 times more Vitamin E and 4 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 10.9 times more Vitamin B3, 2.2 times more Vitamin B5, 6.9 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu Mayonnaise vs Carrots:

• Mayonnaise made with Tofu has 1.6 times more Calcium, 2 times more Copper, 4.3 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus, 16 times more Selenium, 11.2 times more Sodium and 1.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.8 times more Potassium and 1.6 times more Water than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Raw Carrots have similar amounts of Iron per 1 kg.
• Both Mayonnaise made with Tofu as well as Raw Carrots have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Mayonnaise made with Tofu has 7.9 times more Energy, 132.5 times more Fat, 91.3 times more Saturated Fat, 1021 times more Omega 3, 145.3 times more Omega 6 and 6.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.1 times more Carbohydrate, 5.6 times more Sugars and 2.5 times more Fiber than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.