Comparing Nutrients in 5 ounces Tofu Mayonnaise VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Tofu Mayonnaise	Baked Red Potatoes	Recommended Dietary Allowance
Energy	15.7% 456kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	46.5% 45g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	0.41% 0.069g	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	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	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	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	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	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.8% 0.13mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	23% 0.3mg	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	9.57% 38.3μg	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	20% 18mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.7μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.5% 75mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	27.4% 0.25mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	10.7% 0.25mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	73% 1096mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.16% 80g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tofu Mayonnaise vs Baked Red Potatoes:

• Mayonnaise made with Tofu has 30 times more Vitamin E and 19.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 17.7 times more Vitamin B3, 2.8 times more Vitamin B5, 10.6 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tofu Mayonnaise vs Baked Red Potatoes:

• Mayonnaise made with Tofu has 5.9 times more Calcium, 1.9 times more Magnesium, 2.3 times more Manganese and 64.4 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Copper, 2.6 times more Iron, 1.5 times more Phosphorus, 8.3 times more Potassium and 1.4 times more Water than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Baked Whole Red Potatoes have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Mayonnaise made with Tofu has 3.7 times more Energy, 211.9 times more Fat, 73 times more Saturated Fat, 136.1 times more Omega 3, 296.6 times more Omega 6 and 2.6 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.4 times more Carbohydrate, 1.7 times more Sugars and 1.6 times more Fiber than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.