Comparing Nutrients in 5 ounces Florida Oranges VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Florida Oranges	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12.6% 16.4g	3.34% 4.34g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	0.8% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63% 75.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	1.6% 0.13mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	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	2.43% 17mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	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	1.03% 0.11mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Tofu Mayonnaise per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges 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 Florida Oranges vs Tofu Mayonnaise:

• 5 ounces of Florida Oranges have 2 times more Vitamin B1, 4.4 times more Vitamin B3, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Tofu Mayonnaise.
• While 5 oz of Mayonnaise made with Tofu contain 13.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Tofu Mayonnaise provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Tofu Mayonnaise have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Florida Oranges as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Tofu Mayonnaise:

• 5 ounces of Florida Oranges have 2.6 times more Potassium and 1.5 times more Water than Tofu Mayonnaise.
• While 5 oz of Mayonnaise made with Tofu contain 2.3 times more Copper, 3 times more Iron, 5.2 times more Magnesium, 16.6 times more Manganese, 4.1 times more Phosphorus, 3.2 times more Selenium, more Sodium and 5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Tofu Mayonnaise contain similar levels of Calcium per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 5 ounces of Tofu Mayonnaise lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 3.8 times more Carbohydrate, 10.8 times more Sugars and 2.2 times more Fiber than Tofu Mayonnaise.
• While 5 oz of Mayonnaise made with Tofu contain 7 times more Energy, 151.4 times more Fat, 116.8 times more Saturated Fat, 185.6 times more Omega 3, 468.8 times more Omega 6 and 8.5 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein