Comparing Nutrients in 1 pound Tofu Mayonnaise VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Tofu Mayonnaise	Florida Oranges	Recommended Dietary Allowance
Energy	50.4% 1461kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.2g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	579% 9.26g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	388% 66g	0.83% 0.14g	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	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	57% 41.5g	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	13% 5g	28.6% 11g	38g per day for Men 19-50 years
Protein	48% 27g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.55% 0.41mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	202% 242μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Florida Oranges	Recommended Dietary Allowance
Calcium	24% 240mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	19.7% 0.18mg	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	5.1% 0.41mg	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	4.73% 0.11mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	234% 3506mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	6.9% 256g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Mayonnaise VS Florida Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Tofu Mayonnaise vs Florida Oranges:

• 1 pound of Tofu Mayonnaise has 13.3 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2 times more Vitamin B1, 4.4 times more Vitamin B3, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Florida Oranges provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Tofu Mayonnaise have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Mayonnaise made with Tofu as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tofu Mayonnaise vs Florida Oranges:

• 1 pound of Tofu Mayonnaise has 1.2 times more Calcium, 2.3 times more Copper, 3 times more Iron, 5.2 times more Magnesium, 16.6 times more Manganese, 4.1 times more Phosphorus, 3.2 times more Selenium, more Sodium and 5 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.6 times more Potassium and 1.5 times more Water than Mayonnaise made with Tofu.
• 1 pound of Tofu Mayonnaise lack sufficient amounts of Potassium
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu Mayonnaise has 7 times more Energy, 151.4 times more Fat, 116.8 times more Saturated Fat, 185.6 times more Omega 3, 468.8 times more Omega 6 and 8.5 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 3.8 times more Carbohydrate, 10.8 times more Sugars and 2.2 times more Fiber than Mayonnaise made with Tofu.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein