Comparing Nutrients in 1 pound Tofu Mayonnaise VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Tofu Mayonnaise	Boiled Carrots	Recommended Dietary Allowance
Energy	50.4% 1461kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	579% 9.26g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	388% 66g	2.32% 0.39g	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	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	13% 5g	36% 13.6g	38g per day for Men 19-50 years
Protein	48% 27g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.55% 0.41mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	202% 242μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Boiled Carrots	Recommended Dietary Allowance
Calcium	24% 240mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.045% 1.8μg	5.4% 215μg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	30.6% 0.7mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	234% 3506mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	6.9% 256g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tofu Mayonnaise vs Boiled Carrots:

• Mayonnaise made with Tofu has 2.3 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 426 times more Vitamin A, 1.3 times more Vitamin B1, 7.2 times more Vitamin B3, 1.9 times more Vitamin B5, 7.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 1 lb.
• Both Mayonnaise made with Tofu as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tofu Mayonnaise vs Boiled Carrots:

• Mayonnaise made with Tofu has 1.8 times more Calcium, 5.3 times more Copper, 5.2 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Selenium, 13.3 times more Sodium and 2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 118.8 times more Fluoride, 1.3 times more Iron, 3.6 times more Potassium and 1.6 times more Water than Mayonnaise made with Tofu.

Comparison of macro-nutrients per 1 pound:

• Mayonnaise made with Tofu has 9.2 times more Energy, 176.6 times more Fat, 97.4 times more Saturated Fat, 2042 times more Omega 3, 167.1 times more Omega 6 and 7.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Carbohydrate, 4.1 times more Sugars and 2.7 times more Fiber than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.