Comparing Nutrients in 5 ounces Cold Pressed Flaxseed Oil VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Cold Pressed Flaxseed Oil	0%	100%	0%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Cold Pressed Flaxseed Oil	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	43.2% 1253kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	39.8% 12.7g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	4728% 75.6g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	3.34% 4.34g	130g per day for Men 19-50 years
Sugars	0% 0g	1.66% 1.2g	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	0% 0g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	0.28% 0.16g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Cold Pressed Flaxseed Oil	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0.8% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	2.2% 0.028mg	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	0% 0μg	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	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	4.44% 0.67mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	63% 75.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cold Pressed Flaxseed Oil	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.014% 0.57μg	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	0% 0mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	24.6% 0.57mg	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	0.2% 1.4mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	73% 1096mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.005% 0.17g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Cold Pressed Flaxseed Oil VS Tofu Mayonnaise per 5 oz

Compare the macro and micronutrient content in 5 oz of Cold Pressed Flaxseed Oil versus 5 oz of Tofu Mayonnaise to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cold Pressed Flaxseed Oil vs Tofu Mayonnaise:

• 5 oz of Mayonnaise made with Tofu contain more Vitamin B1, more Vitamin B2, more Vitamin B9, 5.1 times more Vitamin E and 5.7 times more Vitamin K than Cold Pressed Flaxseed Oil.
• 5 ounces of Cold Pressed Flaxseed Oil have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cold Pressed Flaxseed Oil as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cold Pressed Flaxseed Oil vs Tofu Mayonnaise:

• 5 oz of Mayonnaise made with Tofu contain 53 times more Calcium, more Copper, more Iron, more Magnesium, more Manganese, 49 times more Phosphorus, more Selenium, more Sodium and 5.7 times more Zinc than Cold Pressed Flaxseed Oil.
• 5 ounces of Cold Pressed Flaxseed Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc
• Both Cold Pressed Flaxseed Oil as well as Mayonnaise made with Tofu lack sufficient amounts of Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cold Pressed Flaxseed Oil have 2.7 times more Energy, 3.1 times more Fat, 3.1 times more Saturated Fat and 26.1 times more Omega 3 than Tofu Mayonnaise.
• While 5 oz of Mayonnaise made with Tofu contain more Carbohydrate, more Fiber and 54.1 times more Protein than Cold Pressed Flaxseed Oil.
• Both Cold Pressed Flaxseed Oil and Tofu Mayonnaise offer comparable quantities of Omega 6 per five ounces.
• 5 ounces of Cold Pressed Flaxseed Oil provide inadequate amounts of Carbohydrate, Fiber and Protein