Comparing Nutrients in 5 ounces Tofu Mayonnaise VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tofu Mayonnaise	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	15.7% 456kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	46.5% 45g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.34% 4.34g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	2.87% 2.1g	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	4.1% 1.56g	11% 4.25g	38g per day for Men 19-50 years
Protein	15% 8.43g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.8% 0.13mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	19% 0.25mg	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	2.83% 11.3μg	33.3% 133μg	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	108% 97mg	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	22.7% 3.4mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.7μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.5% 75mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	0.014% 0.57μg	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	4.8% 0.38mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	15.8% 0.36mg	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	9.92% 69.5mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	73% 1096mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.16% 80g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Mayonnaise VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Tofu Mayonnaise versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tofu Mayonnaise vs Frozen Broccoli Spears:

• 5 ounces of Tofu Mayonnaise have 1.8 times more Vitamin E than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 1.4 times more Vitamin B1, 2.9 times more Vitamin B2, 5.1 times more Vitamin B3, 2 times more Vitamin B5, 8.8 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Mayonnaise made with Tofu.
• 5 ounces of Tofu Mayonnaise have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Mayonnaise made with Tofu as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tofu Mayonnaise vs Frozen Broccoli Spears:

• 5 ounces of Tofu Mayonnaise have 1.3 times more Calcium, 2.5 times more Copper, 3.3 times more Magnesium, 1.6 times more Manganese and 45.5 times more Sodium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.7 times more Iron, 3.8 times more Potassium and 1.6 times more Water than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Frozen Broccoli Spears contain similar levels of Phosphorus, Selenium and Zinc per five ounces.
• 5 ounces of Tofu Mayonnaise lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tofu Mayonnaise have 11.1 times more Energy, 93.5 times more Fat, 56.2 times more Saturated Fat, 16.3 times more Omega 3, 392.8 times more Omega 6 and 1.9 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.7 times more Carbohydrate, 1.7 times more Sugars and 2.7 times more Fiber than Mayonnaise made with Tofu.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6