Comparing Nutrients in 5 ounces Tofu Mayonnaise VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Almonds	14%	72%	14%

Macro Nutrients

	Tofu Mayonnaise	Almonds	Recommended Dietary Allowance
Energy	15.7% 456kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	46.5% 45g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	103% 17.5g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	15% 8.43g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.8% 0.13mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	15.6% 62.4μg	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	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	22.7% 3.4mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Almonds	Recommended Dietary Allowance
Calcium	7.5% 75mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	73% 1096mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.16% 80g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Mayonnaise made with Tofu has more Vitamin K than Almonds.
• While Almonds contain 4.1 times more Vitamin B1, 28.5 times more Vitamin B2, 40.2 times more Vitamin B3, 3.8 times more Vitamin B5, 6.9 times more Vitamin B6, 5.5 times more Vitamin B9 and 10.7 times more Vitamin E than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tofu Mayonnaise vs Almonds:

• Mayonnaise made with Tofu has 773 times more Sodium and 12.8 times more Water than Almonds.
• While Almonds contain 5.1 times more Calcium, 11.5 times more Copper, 13.7 times more Iron, 5.2 times more Magnesium, 5.5 times more Manganese, 9.8 times more Phosphorus, 11.1 times more Potassium, 2.6 times more Selenium and 7.8 times more Zinc than Mayonnaise made with Tofu.

Comparison of macro-nutrients per 5 ounces:

• Mayonnaise made with Tofu has 680.7 times more Omega 3 than Almonds.
• While Almonds contain 1.8 times more Energy, 1.6 times more Fat, 1.3 times more Saturated Fat, 7 times more Carbohydrate, 5.1 times more Sugars, 11.4 times more Fiber and 3.6 times more Protein than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Almonds have similar amounts of Omega 6 per 5 oz.
• Both Mayonnaise made with Tofu as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.