Comparing Nutrients in 1 kilogram Tofu Mayonnaise VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Tomatoes	17%	9%	74%

Macro Nutrients

	Tofu Mayonnaise	Tomatoes	Recommended Dietary Allowance
Energy	111% 3220kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	328% 318g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	91% 29.2g	0.88% 0.28g	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	4.7% 0.8g	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	30% 39g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	31.6% 12g	38g per day for Men 19-50 years
Protein	106% 59.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	445% 534μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Tomatoes	Recommended Dietary Allowance
Calcium	53% 530mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	515% 7730mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	15.2% 563g	25.5% 945g	3700g per day for Men 19-50 years

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

• Mayonnaise made with Tofu has 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 4.4 times more Vitamin E and 6.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A, 6.6 times more Vitamin B3, 4 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu Mayonnaise vs Tomatoes:

• Mayonnaise made with Tofu has 5.3 times more Calcium, 1.5 times more Copper, 4.7 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, more Selenium, 154.6 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.6 times more Potassium and 1.7 times more Water than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Raw Ripe Red Tomatoes have similar amounts of Iron per 1 kg.
• Both Mayonnaise made with Tofu as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Mayonnaise made with Tofu has 17.9 times more Energy, 159 times more Fat, 104.3 times more Saturated Fat, 680.7 times more Omega 3, 181.7 times more Omega 6 and 6.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 3.1 times more Sugars than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Raw Ripe Red Tomatoes have similar amounts of Fiber per 1 kg.
• Both Mayonnaise made with Tofu as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.