Comparing Nutrients in 1 pound Tofu Mayonnaise VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tofu Mayonnaise	Broccoli Raab	Recommended Dietary Allowance
Energy	50.4% 1461kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.2g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	579% 9.26g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	388% 66g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	9.94% 13g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	13% 5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	48% 27g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.55% 0.41mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	59.7% 0.78mg	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	9.07% 36.3μg	94% 376μg	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	102% 92mg	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	72.6% 11mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	202% 242μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Broccoli Raab	Recommended Dietary Allowance
Calcium	24% 240mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.045% 1.8μg	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	15.3% 1.22mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	78% 1.8mg	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	31.8% 222mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	234% 3506mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	6.9% 256g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Mayonnaise VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu Mayonnaise versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tofu Mayonnaise vs Broccoli Raab:

• 1 pound of Tofu Mayonnaise has 1.5 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 65.5 times more Vitamin A, 3.2 times more Vitamin B1, 3.2 times more Vitamin B2, 13.6 times more Vitamin B3, 2.6 times more Vitamin B5, 8.6 times more Vitamin B6, 10.4 times more Vitamin B9, more Vitamin C and 4.2 times more Vitamin K than Mayonnaise made with Tofu.
• 1 pound of Tofu Mayonnaise have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Mayonnaise made with Tofu as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tofu Mayonnaise vs Broccoli Raab:

• 1 pound of Tofu Mayonnaise has 2.1 times more Copper, 2.4 times more Magnesium, 1.6 times more Selenium and 23.4 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2 times more Calcium, 7.9 times more Iron, 1.5 times more Phosphorus, 3 times more Potassium, 1.9 times more Zinc and 1.6 times more Water than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Broccoli Raab contain similar levels of Manganese per one pound.
• 1 pound of Tofu Mayonnaise lack sufficient amounts of Potassium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu Mayonnaise has 14.6 times more Energy, 64.9 times more Fat, 35.2 times more Saturated Fat, 10.8 times more Omega 3, 501.2 times more Omega 6 and 1.9 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.5 times more Fiber than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Broccoli Raab offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6