Comparing Nutrients in 1 kilogram Tofu Mayonnaise VS Almonds

Macros Ratio

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

Macro Nutrients

	Tofu Mayonnaise	Almonds	Recommended Dietary Allowance
Energy	111% 3220kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	328% 318g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	91% 29.2g	119% 38g	32g per day for Men 19-50 years
Omega 3	1276% 20.4g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	855% 145g	725% 123g	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	166% 216g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	29% 11g	329% 125g	38g per day for Men 19-50 years
Protein	106% 59.5g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	110% 440μg	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	160% 24mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	445% 534μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Almonds	Recommended Dietary Allowance
Calcium	53% 530mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	1146% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	33.8% 2.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	515% 7730mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	284% 31mg	11mg per day for Men 19-50 years
Water	15.2% 563g	1.2% 44g	3700g per day for Men 19-50 years

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

• Mayonnaise made with Tofu has more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Mayonnaise made with Tofu as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu Mayonnaise vs Almonds:

• Mayonnaise made with Tofu has 773 times more Sodium and 12.8 times more Water than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Mayonnaise made with Tofu has 680.7 times more Omega 3 than Almonds.
• While Almonds contain 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.
• Both Mayonnaise made with Tofu and Almonds have similar amounts of Omega 6 per 1 kg.
• Both Mayonnaise made with Tofu as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.