Comparing Nutrients in 1 kilogram Tofu Mayonnaise VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Tofu Mayonnaise	Navel Oranges	Recommended Dietary Allowance
Energy	111% 3220kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	328% 318g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	91% 29.2g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1276% 20.4g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	855% 145g	1.35% 0.23g	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	96% 125g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	29% 11g	58% 22g	38g per day for Men 19-50 years
Protein	106% 59.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Navel 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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	53% 530mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0% 0μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	15.2% 563g	23.2% 860g	3700g per day for Men 19-50 years

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

• Mayonnaise made with Tofu has 16 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.7 times more Vitamin B3, 2.1 times more Vitamin B5, 4 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Mayonnaise made with Tofu has 1.2 times more Calcium, 2.3 times more Copper, 2.1 times more Iron, 4.7 times more Magnesium, 13.8 times more Manganese, 2.1 times more Phosphorus, more Selenium, 773 times more Sodium and 5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 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, 211.9 times more Fat, 171.8 times more Saturated Fat, 226.9 times more Omega 3, 631.9 times more Omega 6 and 6.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.1 times more Carbohydrate, 10 times more Sugars and 2 times more Fiber than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.