Comparing Nutrients in 300 calories Tofu Mayonnaise VS Sweet and Sour Salad Dressing

Weight per 300 calories

• Tofu Mayonnaise: 93g
• Sweet and Sour Salad Dressing: 2000g

Tofu Mayonnaise has 21.5 times more energy per 100g than Sweet and Sour Salad Dressing. It has high energy density when compared to other foods. Sweet and Sour Salad Dressing having very low energy density.

Discover which food has more nutrients per 300 calories - Tofu Mayonnaise or Sweet and Sour Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Sweet and Sour Salad Dressing	3%	0%	97%

Macro Nutrients

	Tofu Mayonnaise	Sweet and Sour 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	0% 0g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	0% 0g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	79.7% 13.5g	0% 0g	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	57% 74g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	102% 74g	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	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.21% 1.86μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	16.7% 0.2mg	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	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.43% 0.019mg	15.4% 0.2mg	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	10% 40μg	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	180% 162mg	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	341% 51.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.5% 49.8μg	660% 792μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Calcium	4.94% 49.4mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	22.2% 0.2mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.4mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	52% 1.2mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	2.7% 1.5μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	277% 4160mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.37mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.4% 52.5g	51.7% 1914g	3700g per day for Men 19-50 years

Tofu Mayonnaise VS Sweet And Sour Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tofu Mayonnaise or Sweet and Sour Salad Dressing?

Lets compare vitamin content per 300 calories of Tofu Mayonnaise vs Sweet and Sour Salad Dressing:

• 300 kcal of Sweet and Sour Salad Dressing contain 4.3 times more Vitamin B1, 14.3 times more Vitamin B3, 4.7 times more Vitamin B5, 10.7 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C, 22.9 times more Vitamin E and 15.9 times more Vitamin K than Mayonnaise made with Tofu.
• 300 calories of Tofu Mayonnaise have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Mayonnaise made with Tofu as well as Sweet and Sour Salad Dressing have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tofu Mayonnaise vs Sweet and Sour Salad Dressing:

• 300 kcal of Sweet and Sour Salad Dressing contain 1.6 times more Calcium, 2.4 times more Copper, 3.2 times more Iron, 3.2 times more Manganese, 1.3 times more Phosphorus, 10.7 times more Potassium, 21.5 times more Selenium, 5.8 times more Sodium and 36.5 times more Water than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Sweet and Sour Salad Dressing contain similar levels of Magnesium per 300 calories.
• 300 calories of Tofu Mayonnaise lack sufficient amounts of Calcium, Iron, Potassium and Selenium
• Both Mayonnaise made with Tofu as well as Sweet and Sour Salad Dressing lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tofu Mayonnaise have more Fat, more Saturated Fat, more Omega 3, more Omega 6 and 2.8 times more Protein than Sweet and Sour Salad Dressing.
• While 300 kcal of Sweet and Sour Salad Dressing contain 26 times more Carbohydrate and 93.4 times more Sugars than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Sweet and Sour Salad Dressing offer comparable quantities of Energy per 300 calories.
• 300 calories of Tofu Mayonnaise provide inadequate amounts of Carbohydrate
• 300 calories of Sweet and Sour Salad Dressing provide inadequate amounts of Omega 3, Omega 6 and Protein
• Both Mayonnaise made with Tofu as well as Sweet and Sour Salad Dressing provide inadequate amounts of Fiber in 300 calories.