Comparing Nutrients in 300 calories Tofu Mayonnaise VS Reduced Calorie French Salad Dressing

Weight per 300 calories

• Tofu Mayonnaise: 93g
• Reduced Calorie French Salad Dressing: 132g

Tofu Mayonnaise has 1.4 times more energy per 100g than Reduced Calorie French Salad Dressing. It has high energy density when compared to other foods. Reduced Calorie French Salad Dressing having above average energy density.

Which food has more nutrients per 300 calories - Tofu Mayonnaise or Reduced Calorie French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Reduced Calorie French Salad Dressing	1%	52%	47%

Macro Nutrients

	Tofu Mayonnaise	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	7.73% 2.47g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	79.7% 13.5g	51.5% 8.76g	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	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	47.2% 34.3g	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	0% 0g	38g per day for Men 19-50 years
Protein	9.9% 5.54g	0.94% 0.53g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.21% 1.86μg	1.47% 13.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.87% 0.037mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.52% 0.084mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	0.69% 0.034mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.43% 0.019mg	0% 0mg	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	0.66% 2.64μg	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	15% 2.24mg	25% 3.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.5% 49.8μg	5.3% 6.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Calcium	4.94% 49.4mg	1.45% 14.5mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	1.47% 0.013mg	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	6.6% 0.53mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.4mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	4.08% 0.094mg	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	2.64% 18.5mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	3.07% 104mg	3400mg per day for Men 19-50 years
Selenium	2.7% 1.5μg	3.84% 2.1μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	71% 1063mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.37mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	1.4% 52.5g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tofu Mayonnaise vs Reduced Calorie French Salad Dressing:

• Mayonnaise made with Tofu has more Vitamin B1 and 7.8 times more Vitamin K than Reduced Calorie French Salad Dressing.
• While Reduced Calorie French Salad Dressing contains 1.7 times more Vitamin E than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Reduced Calorie French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tofu Mayonnaise vs Reduced Calorie French Salad Dressing:

• Mayonnaise made with Tofu has 3.4 times more Calcium, 6.3 times more Copper, 4.1 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus and 1.6 times more Zinc than Reduced Calorie French Salad Dressing.
• While Reduced Calorie French Salad Dressing contains 2.1 times more Iron, 1.7 times more Potassium, 1.4 times more Selenium and 1.5 times more Sodium than Mayonnaise made with Tofu.

Comparison of macro-nutrients per 300 calories:

• Mayonnaise made with Tofu has 1.7 times more Fat, 1.6 times more Omega 3, 1.5 times more Omega 6 and 10.5 times more Protein than Reduced Calorie French Salad Dressing.
• While Reduced Calorie French Salad Dressing contains 12.5 times more Carbohydrate and 43.3 times more Sugars than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Reduced Calorie French Salad Dressing have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Mayonnaise made with Tofu as well as Reduced Calorie French Salad Dressing have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 300 kcal.