Comparing Nutrients in 100 grams Tofu Mayonnaise VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Tofu Mayonnaise	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	11% 322kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 31.8g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	9.13% 2.92g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	85.5% 14.5g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.35% 3.06g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	3.4% 2.46g	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	2.9% 1.1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.09mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.48% 0.12mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	8.6% 0.11mg	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	2% 8μg	2% 8μg	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	2.22% 2mg	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	16% 2.4mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.5% 53.4μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.3% 53mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	11.4% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.01% 0.4μg	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	3.38% 0.27mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	19.6% 0.45mg	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	7% 49mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	1.94% 66mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	51.5% 773mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	1.52% 56.3g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tofu Mayonnaise vs Canned Carrots with Liquids and Salt:

• Mayonnaise made with Tofu has 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3.3 times more Vitamin E and 5.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 306.5 times more Vitamin A, 4.7 times more Vitamin B3, 5.6 times more Vitamin B6 and more Vitamin C than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Mayonnaise made with Tofu as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tofu Mayonnaise vs Canned Carrots with Liquids and Salt:

• Mayonnaise made with Tofu has 1.7 times more Calcium, 5.8 times more Magnesium, 2.5 times more Phosphorus, 4 times more Selenium, 3.2 times more Sodium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Iron, 2.6 times more Potassium and 1.7 times more Water than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Mayonnaise made with Tofu has 14 times more Energy, 227.1 times more Fat, 116.8 times more Saturated Fat, 255.3 times more Omega 3, 259.5 times more Omega 6 and 10.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Carbohydrate, 2.9 times more Sugars and 1.6 times more Fiber than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.