Comparing Nutrients in 1 pound Oil Roasted Almonds VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Oil Roasted Almonds	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	95% 2753kcal	50.4% 1461kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	149% 144g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	41.4% 13.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	579% 9.26g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	388% 66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	10.7% 14g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	5.3% 3.86g	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	0% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	13% 5g	38g per day for Men 19-50 years
Protein	172% 96g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	2.55% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	6.98% 0.091mg	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	30.6% 122μg	9.07% 36.3μg	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	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	785% 118mg	72.6% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	202% 242μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	132% 1320mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.045% 1.8μg	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	209% 16.7mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	78.7% 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	302% 2114mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	234% 3506mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	6.9% 256g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Tofu Mayonnaise per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Tofu Mayonnaise:

• 1 pound of Oil Roasted Almonds has 1.8 times more Vitamin B1, 19.5 times more Vitamin B2, 40.7 times more Vitamin B3, 1.8 times more Vitamin B5, 5.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 10.8 times more Vitamin E than Tofu Mayonnaise.
• While 1 lb of Mayonnaise made with Tofu contains more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 1 pound of Tofu Mayonnaise have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Oil Roasted Almonds as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Tofu Mayonnaise:

• 1 pound of Oil Roasted Almonds has 5.5 times more Calcium, 10.6 times more Copper, 13.6 times more Iron, 5.3 times more Magnesium, 6.2 times more Manganese, 9.5 times more Phosphorus, 10.6 times more Potassium, 2.6 times more Selenium and 7.7 times more Zinc than Tofu Mayonnaise.
• While 1 lb of Mayonnaise made with Tofu contains 773 times more Sodium than Oil Roasted Almonds.
• 1 pound of Tofu Mayonnaise lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.9 times more Energy, 1.7 times more Fat, 1.4 times more Saturated Fat, 5.8 times more Carbohydrate, 5.4 times more Sugars, 9.5 times more Fiber and 3.6 times more Protein than Tofu Mayonnaise.
• While 1 lb of Mayonnaise made with Tofu contains more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Tofu Mayonnaise offer comparable quantities of Omega 6 per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3