Comparing Nutrients in 500 calories Tofu Mayonnaise VS Cassava

Weight per 500 calories

• Tofu Mayonnaise: 155g
• Cassava: 313g

Tofu Mayonnaise has 2 times more energy per 100g than Cassava. It has high energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 500 calories - Tofu Mayonnaise or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Cassava	3%	2%	95%

Macro Nutrients

	Tofu Mayonnaise	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.4g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	198% 3.17g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.66% 4.75g	91% 119g	130g per day for Men 19-50 years
Sugars	1.82% 1.3g	7.33% 5.3g	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	4.5% 1.7g	15% 5.63g	38g per day for Men 19-50 years
Protein	16.5% 9.24g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Cassava	Recommended Dietary Allowance
Vitamin A	0.35% 3.1μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.47% 0.078mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.78% 0.062mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	21% 0.28mg	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	3.1% 12.4μg	21% 84.4μg	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	71.5% 64.4mg	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	25% 3.73mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Cassava	Recommended Dietary Allowance
Calcium	8.23% 82.3mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	15.5% 0.14mg	34.7% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.62μg	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	5.24% 0.42mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.7mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	11% 76mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.5μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	80% 1200mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	5.65% 0.62mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	2.36% 87.5g	5.04% 187g	3700g per day for Men 19-50 years

Tofu Mayonnaise VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tofu Mayonnaise or Cassava?

Lets compare vitamin content per 500 calories of Tofu Mayonnaise vs Cassava:

• 500 calories of Tofu Mayonnaise have 6.3 times more Vitamin E and 14 times more Vitamin K than Cassava.
• While 500 kcal of Raw Cassava contain 3.5 times more Vitamin B1, 2.4 times more Vitamin B2, 19.1 times more Vitamin B3, 8.9 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• 500 calories of Tofu Mayonnaise have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Mayonnaise made with Tofu as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tofu Mayonnaise vs Cassava:

• 500 calories of Tofu Mayonnaise have 1.2 times more Magnesium and 27.4 times more Sodium than Cassava.
• While 500 kcal of Raw Cassava contain 2.2 times more Copper, 2 times more Iron, 1.9 times more Manganese and 8.3 times more Potassium than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Cassava contain similar levels of Phosphorus per 500 calories.
• 500 calories of Tofu Mayonnaise lack sufficient amounts of Iron and Potassium
• Both Mayonnaise made with Tofu as well as Raw Cassava lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tofu Mayonnaise have 56.4 times more Fat, 19.6 times more Saturated Fat, 59.7 times more Omega 3, 225.7 times more Omega 6 and 2.2 times more Protein than Cassava.
• While 500 kcal of Raw Cassava contain 25 times more Carbohydrate and 3.3 times more Fiber than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Cassava offer comparable quantities of Energy per 500 calories.
• 500 calories of Tofu Mayonnaise provide inadequate amounts of Carbohydrate and Fiber
• 500 calories of Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein