Comparing Nutrients in 5 ounces Boiled Carrots VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Boiled Carrots	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	3.34% 4.34g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	1.66% 1.2g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	0.8% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	2.2% 0.028mg	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	4.96% 20μg	2.83% 11.3μg	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	5.67% 5.1mg	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	9.73% 1.46mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	63% 75.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	0.014% 0.57μg	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	6.02% 0.48mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	24.6% 0.57mg	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	6.07% 42.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	73% 1096mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.16% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Tofu Mayonnaise:

• Boiled and Drained Carrots have 426 times more Vitamin A, 1.3 times more Vitamin B1, 7.2 times more Vitamin B3, 1.9 times more Vitamin B5, 7.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 2.3 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Mayonnaise made with Tofu have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled and Drained Carrots as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Tofu Mayonnaise:

• Boiled and Drained Carrots have 118.8 times more Fluoride, 1.3 times more Iron, 3.6 times more Potassium and 1.6 times more Water than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 1.8 times more Calcium, 5.3 times more Copper, 5.2 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Selenium, 13.3 times more Sodium and 2 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 2.7 times more Carbohydrate, 4.1 times more Sugars and 2.7 times more Fiber than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 9.2 times more Energy, 176.6 times more Fat, 97.4 times more Saturated Fat, 2042 times more Omega 3, 167.1 times more Omega 6 and 7.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Mayonnaise made with Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.