Comparing Nutrients in 7 ounces Tofu Mayonnaise VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Tofu Mayonnaise	Oranges with Peel	Recommended Dietary Allowance
Energy	22% 639kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	NA	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	21% 12g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.8% 4.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88.3% 106μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Oranges with Peel	Recommended Dietary Allowance
Calcium	10.5% 105mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	102% 1534mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	3.02% 112g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Mayonnaise VS Oranges with Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Tofu Mayonnaise vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 2 times more Vitamin B1, 1.3 times more Vitamin B2, 5.6 times more Vitamin B3, 2.7 times more Vitamin B5, 4.7 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• 7 ounces of Tofu Mayonnaise have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Mayonnaise made with Tofu as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tofu Mayonnaise vs Oranges with Peel :

• 7 ounces of Tofu Mayonnaise have 1.6 times more Copper, 3.7 times more Magnesium, 2.2 times more Phosphorus, 2.3 times more Selenium, 386.5 times more Sodium and 3.6 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.3 times more Calcium, 3 times more Iron, 3 times more Potassium and 1.5 times more Water than Mayonnaise made with Tofu.
• 7 ounces of Tofu Mayonnaise lack sufficient amounts of Potassium
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu Mayonnaise have 5.1 times more Energy, 106 times more Fat, 83.5 times more Saturated Fat, 127.6 times more Omega 3, 330.3 times more Omega 6 and 4.6 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 5.1 times more Carbohydrate and 4.1 times more Fiber than Mayonnaise made with Tofu.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6