Comparing Nutrients in 1 kilogram Tofu Mayonnaise VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Tofu Mayonnaise	Valencia Oranges	Recommended Dietary Allowance
Energy	111% 3220kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	328% 318g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	91% 29.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1276% 20.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	855% 145g	2.6% 0.44g	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	91% 119g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	NA	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	29% 11g	65.8% 25g	38g per day for Men 19-50 years
Protein	106% 59.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	48.5% 0.63mg	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	20% 80μg	98% 390μg	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	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	445% 534μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Valencia Oranges	Recommended Dietary Allowance
Calcium	53% 530mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	41% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	515% 7730mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	15.2% 563g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain 6 times more Vitamin A, 1.7 times more Vitamin B1, 3 times more Vitamin B3, 2 times more Vitamin B5, 3.2 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Raw Valencia Oranges have similar amounts of Vitamin B2 per 1 kg.
• Both Mayonnaise made with Tofu as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu Mayonnaise vs Valencia Oranges:

• Mayonnaise made with Tofu has 1.3 times more Calcium, 2.4 times more Copper, 3 times more Iron, 5.2 times more Magnesium, 17.3 times more Manganese, 2.9 times more Phosphorus, more Sodium and 6.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Potassium and 1.5 times more Water than Mayonnaise made with Tofu.

Comparison of macro-nutrients per 1 kilogram:

• Mayonnaise made with Tofu has 6.6 times more Energy, 106 times more Fat, 83.5 times more Saturated Fat, 127.6 times more Omega 3, 330.3 times more Omega 6 and 5.7 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.9 times more Carbohydrate and 2.3 times more Fiber than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.