Comparing Nutrients in 5 ounces Tofu Mayonnaise VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Tofu Mayonnaise	Blanched Almonds	Recommended Dietary Allowance
Energy	15.7% 456kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	46.5% 45g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	37% 14g	38g per day for Men 19-50 years
Protein	15% 8.43g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.8% 0.13mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	12.5% 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	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.5% 75mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	73% 1096mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.16% 80g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Mayonnaise made with Tofu has more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.8 times more Vitamin B1, 17.8 times more Vitamin B2, 38.9 times more Vitamin B3, 2.5 times more Vitamin B5, 5.8 times more Vitamin B6, 6.1 times more Vitamin B9 and 9.9 times more Vitamin E than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Blanched 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 Blanched Almonds:

• Mayonnaise made with Tofu has 40.7 times more Sodium and 12.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.5 times more Calcium, 11.4 times more Copper, 12.1 times more Iron, 5.2 times more Magnesium, 4.6 times more Manganese, 9.8 times more Phosphorus, 10 times more Potassium, 2 times more Selenium and 7.4 times more Zinc than Mayonnaise made with Tofu.

Comparison of macro-nutrients per 5 ounces:

• Mayonnaise made with Tofu has 510.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 1.7 times more Fat, 1.4 times more Saturated Fat, 6.1 times more Carbohydrate, 5.4 times more Sugars, 9 times more Fiber and 3.6 times more Protein than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Blanched Almonds have similar amounts of Omega 6 per 5 oz.
• Both Mayonnaise made with Tofu as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.