Comparing Nutrients in 1 pound Florida Oranges VS Tofu Mayonnaise

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	7.2% 209kcal	50.4% 1461kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	149% 144g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	41.4% 13.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	579% 9.26g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	388% 66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	10.7% 14g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	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	28.6% 11g	13% 5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	19% 0.23mg	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	11.3% 1.8mg	2.55% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	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

	Florida Oranges	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	19.5% 195mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	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	7.78% 54.4mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	234% 3506mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.7% 395g	6.9% 256g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Tofu Mayonnaise per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges 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 Florida Oranges vs Tofu Mayonnaise:

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

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

• 1 pound of Florida Oranges has 2.6 times more Potassium and 1.5 times more Water than Tofu Mayonnaise.
• While 1 lb of Mayonnaise made with Tofu contains 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 Raw Florida Oranges.
• Both Florida Oranges and Tofu Mayonnaise contain similar levels of Calcium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 pound of Tofu Mayonnaise lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

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