Comparing Nutrients in 1 kilogram Tofu Yogurt VS No Cholesterol Mayonnaise Dressing

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
No Cholesterol Mayonnaise Dressing	0%	100%	0%

Macro Nutrients

	Tofu Yogurt	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Energy	32.4% 940kcal	237% 6880kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	802% 778g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	337% 108g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	3106% 49.7g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	2386% 406g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	2.3% 3g	130g per day for Men 19-50 years
Sugars	17% 12.4g	4.14% 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	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	5.26% 2g	0% 0g	38g per day for Men 19-50 years
Protein	62.5% 35g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7.7% 0.1mg	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	15% 60μg	0% 0μg	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	27.8% 25mg	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	20.7% 3.1mg	786% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	206% 247μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	118% 1180mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	133% 10.6mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	54.3% 380mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	21% 775g	5.86% 217g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu Yogurt vs No Cholesterol Mayonnaise Dressing:

• Tofu yogurt has 6 times more Vitamin B1, 24 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B9 and more Vitamin C than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 3 times more Vitamin B2, 38 times more Vitamin E and 7.1 times more Vitamin K than Tofu yogurt.
• Both Tofu yogurt as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu Yogurt vs No Cholesterol Mayonnaise Dressing:

• Tofu yogurt has 16.9 times more Calcium, more Copper, 4.6 times more Iron, 40 times more Magnesium, 1.5 times more Phosphorus, 3.4 times more Potassium, 8.1 times more Selenium, 2.4 times more Zinc and 3.6 times more Water than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 13.9 times more Sodium than Tofu yogurt.

Comparison of macro-nutrients per 1 kilogram:

• Tofu yogurt has 53.2 times more Carbohydrate, 4.1 times more Sugars and more Protein than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 7.3 times more Energy, 43.2 times more Fat, 41.6 times more Saturated Fat, 42.8 times more Omega 3 and 45 times more Omega 6 than Tofu yogurt.
• Both Tofu yogurt as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 1 kg.