Comparing Nutrients in 300 calories Tofu Yogurt VS No Cholesterol Mayonnaise Dressing

Weight per 300 calories

• Tofu Yogurt: 319g
• No Cholesterol Mayonnaise Dressing: 43.6g

No Cholesterol Mayonnaise Dressing has 7.3 times more energy per unit of mass than Tofu yogurt, which is very high in comparison to other foods. Tofu Yogurt having average energy density.

Which food has more nutrients per 300 calories - Tofu Yogurt or No Cholesterol Mayonnaise Dressing?

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
No Cholesterol Mayonnaise Dressing	0%	100%	0%

Macro Nutrients

	Tofu Yogurt	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.92% 5.74g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	135% 2.17g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	104% 17.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	0.1% 0.13g	130g per day for Men 19-50 years
Sugars	5.46% 3.96g	0.18% 0.13g	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	1.68% 0.64g	0% 0g	38g per day for Men 19-50 years
Protein	20% 11g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	0.36% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	0.027% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	0.34% 0.004mg	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	4.8% 19μg	0% 0μg	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	8.87% 7.98mg	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	6.6% 0.99mg	34.3% 5.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.3% 11μg	8.98% 10.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	37.7% 377mg	0.31% 3.05mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	42.3% 3.4mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	0.1% 0.44mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	17.3% 121mg	1.56% 11mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	0.18% 6.1mg	3400mg per day for Men 19-50 years
Selenium	75.4% 41.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	7.45% 112mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	6.7% 247g	0.26% 9.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tofu Yogurt vs No Cholesterol Mayonnaise Dressing:

• Tofu yogurt has 43.9 times more Vitamin B1, 2.4 times more Vitamin B2, 175.7 times more Vitamin B3, 14.6 times more Vitamin B6, more Vitamin B9 and more Vitamin C than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 5.2 times more Vitamin E than Tofu yogurt.
• Both Tofu yogurt and No Cholesterol Mayonnaise Dressing have similar amounts of Vitamin K per 300 kcal.
• Both Tofu yogurt as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tofu Yogurt vs No Cholesterol Mayonnaise Dressing:

• Tofu yogurt has 123.4 times more Calcium, more Copper, 33.7 times more Iron, 292.8 times more Magnesium, 11.1 times more Phosphorus, 24.6 times more Potassium, 59.5 times more Selenium, 17.5 times more Zinc and 26.1 times more Water than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 1.9 times more Sodium than Tofu yogurt.

Comparison of macro-nutrients per 300 calories:

• Tofu yogurt has 389.4 times more Carbohydrate, 30.3 times more Sugars and more Protein than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 5.9 times more Fat, 5.7 times more Saturated Fat, 5.9 times more Omega 3 and 6.2 times more Omega 6 than Tofu yogurt.
• Both Tofu yogurt and No Cholesterol Mayonnaise Dressing have similar amounts of Energy per 300 kcal.
• Both Tofu yogurt as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 300 kcal.