Comparing Nutrients in 7 ounces Tofu Mayonnaise VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Tofu Mayonnaise	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	22% 639kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	0.34% 0.058g	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	5.53% 7.2g	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	NA	38g per day for Men 19-50 years
Protein	21% 12g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	15.7% 0.2mg	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	13.7% 12.3mg	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	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	20% 0.18mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	11.4% 0.26mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	6.25% 212mg	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	53% 796mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	3.02% 112g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Mayonnaise VS Canned Tomatoes with Green Chilies per 7 oz

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

Lets compare vitamin content per 7 ounces of Tofu Mayonnaise vs Canned Tomatoes with Green Chilies:

• 7 ounces of Tofu Mayonnaise have 1.5 times more Vitamin B1 and 2.1 times more Vitamin B2 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 10 times more Vitamin A, 7.1 times more Vitamin B3, 5.2 times more Vitamin B6 and more Vitamin C than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Canned Tomatoes with Green Chilies 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 Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Mayonnaise made with Tofu as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tofu Mayonnaise vs Canned Tomatoes with Green Chilies:

• 7 ounces of Tofu Mayonnaise have 2.7 times more Calcium, 4.7 times more Magnesium, 3 times more Manganese, 3.5 times more Phosphorus, 4 times more Selenium, 1.9 times more Sodium and 3.1 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.6 times more Potassium and 1.7 times more Water than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Canned Tomatoes with Green Chilies contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Tofu Mayonnaise lack sufficient amounts of Potassium
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu Mayonnaise have 21.5 times more Energy, 397.4 times more Fat, 265.5 times more Saturated Fat, 2042 times more Omega 3, 501.2 times more Omega 6 and 8.6 times more Protein than Canned Tomatoes with Green Chilies.
• Both Tofu Mayonnaise and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein