Comparing Nutrients in 300 calories Tofu Mayonnaise VS Florida Oranges

Weight per 300 calories

• Tofu Mayonnaise: 93g
• Florida Oranges: 652g

Tofu Mayonnaise has 7 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Tofu Mayonnaise or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	79.7% 13.5g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	58% 75.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	82.2% 59.6g	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	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	2.7% 1.02g	41% 15.7g	38g per day for Men 19-50 years
Protein	9.9% 5.54g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.21% 1.86μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.87% 0.037mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.52% 0.084mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.43% 0.019mg	25.6% 0.33mg	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	1.86% 7.45μg	27.7% 111μg	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	326% 293mg	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	15% 2.24mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.5% 49.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Florida Oranges	Recommended Dietary Allowance
Calcium	4.94% 49.4mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	28.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.009% 0.37μg	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	3.14% 0.25mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.4mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	6.8% 0.16mg	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	6.52% 45.7mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	2.7% 1.5μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.37mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	1.4% 52.5g	15.4% 568g	3700g per day for Men 19-50 years

Tofu Mayonnaise VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tofu Mayonnaise or Florida Oranges?

Lets compare vitamin content per 300 calories of Tofu Mayonnaise vs Florida Oranges:

• 300 calories of Tofu Mayonnaise have 1.9 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 38.5 times more Vitamin A, 14 times more Vitamin B1, 7 times more Vitamin B2, 31.1 times more Vitamin B3, 14.1 times more Vitamin B5, 17.9 times more Vitamin B6, 14.9 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• 300 calories of Tofu Mayonnaise have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Mayonnaise made with Tofu as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tofu Mayonnaise vs Florida Oranges:

• 300 calories of Tofu Mayonnaise have 2.4 times more Manganese and more Sodium than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 5.7 times more Calcium, 3 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 17.9 times more Potassium and 10.8 times more Water than Mayonnaise made with Tofu.
• 300 calories of Tofu Mayonnaise lack sufficient amounts of Calcium, Iron and Potassium
• Both Mayonnaise made with Tofu as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tofu Mayonnaise have 21.6 times more Fat, 16.7 times more Saturated Fat, 26.5 times more Omega 3, 67 times more Omega 6 and 1.2 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 26.4 times more Carbohydrate, 75.3 times more Sugars and 15.3 times more Fiber than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Florida Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Tofu Mayonnaise provide inadequate amounts of Carbohydrate and Fiber
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6