Comparing Nutrients in 1 kilogram Tofu Mayonnaise VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Tofu Mayonnaise	Baked Red Potatoes	Recommended Dietary Allowance
Energy	111% 3220kcal	30% 870kcal	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	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1276% 20.4g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	855% 145g	2.9% 0.49g	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	151% 196g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	29% 11g	47.4% 18g	38g per day for Men 19-50 years
Protein	106% 59.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	445% 534μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	53% 530mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	515% 7730mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	15.2% 563g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu Mayonnaise vs Baked Red Potatoes:

• Mayonnaise made with Tofu has 30 times more Vitamin E and 19.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 17.7 times more Vitamin B3, 2.8 times more Vitamin B5, 10.6 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu Mayonnaise vs Baked Red Potatoes:

• Mayonnaise made with Tofu has 5.9 times more Calcium, 1.9 times more Magnesium, 2.3 times more Manganese and 64.4 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Copper, 2.6 times more Iron, 1.5 times more Phosphorus, 8.3 times more Potassium and 1.4 times more Water than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Baked Whole Red Potatoes have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Mayonnaise made with Tofu has 3.7 times more Energy, 211.9 times more Fat, 73 times more Saturated Fat, 136.1 times more Omega 3, 296.6 times more Omega 6 and 2.6 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.4 times more Carbohydrate, 1.7 times more Sugars and 1.6 times more Fiber than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.