Comparing Nutrients in 7 ounces Tofu Mayonnaise VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Tofu Mayonnaise	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	22% 639kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.67% 6.07g	8.46% 11g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	6.8% 4.92g	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	5.74% 2.2g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	21% 12g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	17% 0.22mg	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	3.97% 16μg	4.47% 18μg	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	5.95% 5.36mg	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	31.8% 4.76mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88.3% 106μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.02% 0.79μg	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	6.7% 0.54mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	39% 0.89mg	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	14% 97mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	102% 1534mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.02% 112g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Mayonnaise VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Tofu Mayonnaise versus 7 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tofu Mayonnaise vs Canned Carrots with Salt:

• 7 ounces of Tofu Mayonnaise have 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin E and 5.4 times more Vitamin K than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 279 times more Vitamin A, 6.1 times more Vitamin B3, 5.6 times more Vitamin B6 and more Vitamin C than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Canned Carrots with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Tofu Mayonnaise have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Mayonnaise made with Tofu as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tofu Mayonnaise vs Canned Carrots with Salt:

• 7 ounces of Tofu Mayonnaise have 2.1 times more Calcium, 6.5 times more Magnesium, 2 times more Phosphorus, 4 times more Selenium, 3.2 times more Sodium and 1.5 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 2.4 times more Iron, 2.7 times more Potassium and 1.7 times more Water than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Canned Carrots with Salt contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Tofu Mayonnaise lack sufficient amounts of Potassium
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu Mayonnaise have 12.9 times more Energy, 167.3 times more Fat, 81.1 times more Saturated Fat, 185.6 times more Omega 3, 184 times more Omega 6 and 9.3 times more Protein than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.8 times more Carbohydrate, 2.9 times more Sugars and 1.4 times more Fiber than Mayonnaise made with Tofu.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein