Comparing Nutrients in 5 ounces Tofu Mayonnaise VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Tofu Mayonnaise	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	15.7% 456kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	46.5% 45g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	0.47% 0.079g	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	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	4.8% 3.5g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	15% 8.43g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.8% 0.13mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	12.2% 0.16mg	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	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	0% 0mg	3.15% 2.83mg	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	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.7μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	7.5% 75mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	16.2% 0.15mg	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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	27.7% 0.64mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	73% 1096mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.16% 80g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tofu Mayonnaise vs Canned Carrots with Liquids and Salt:

• Mayonnaise made with Tofu has 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3.3 times more Vitamin E and 5.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 306.5 times more Vitamin A, 4.7 times more Vitamin B3, 5.6 times more Vitamin B6 and more Vitamin C than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Mayonnaise made with Tofu as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tofu Mayonnaise vs Canned Carrots with Liquids and Salt:

• Mayonnaise made with Tofu has 1.7 times more Calcium, 5.8 times more Magnesium, 2.5 times more Phosphorus, 4 times more Selenium, 3.2 times more Sodium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Iron, 2.6 times more Potassium and 1.7 times more Water than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Mayonnaise made with Tofu has 14 times more Energy, 227.1 times more Fat, 116.8 times more Saturated Fat, 255.3 times more Omega 3, 259.5 times more Omega 6 and 10.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Carbohydrate, 2.9 times more Sugars and 1.6 times more Fiber than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.