Comparing Nutrients in 100 grams Tofu Mayonnaise VS Reduced Calorie French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Reduced Calorie French Salad Dressing	1%	52%	47%

Macro Nutrients

	Tofu Mayonnaise	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Energy	11% 322kcal	7.83% 227kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 31.8g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	9.13% 2.92g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	55.3% 0.88g	1.6g per day for Men 19-50 years
Omega 6	85.5% 14.5g	39% 6.63g	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	20.8% 27g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	35.8% 26g	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	0% 0g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.09mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.48% 0.12mg	0.52% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	0% 0mg	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	0.5% 2μg	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	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	16% 2.4mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.5% 53.4μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Reduced Calorie French Salad Dressing	Recommended Dietary Allowance
Calcium	5.3% 53mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	1.1% 0.01mg	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	5% 0.4mg	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	3.1% 0.071mg	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% 14mg	700mg per day for Men 19-50 years
Potassium	1.94% 66mg	2.32% 79mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	51.5% 773mg	53.6% 804mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	1.52% 56.3g	1.6% 59g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tofu Mayonnaise vs Reduced Calorie French Salad Dressing:

• Mayonnaise made with Tofu has more Vitamin B1, more Vitamin B2, 4.8 times more Vitamin B5, more Vitamin B6, 4 times more Vitamin B9 and 11.1 times more Vitamin K than Reduced Calorie French Salad Dressing.
• While Reduced Calorie French Salad Dressing contains 5 times more Vitamin A than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Reduced Calorie French Salad Dressing have similar amounts of Vitamin E per 100 g.
• Both Mayonnaise made with Tofu as well as Reduced Calorie French Salad Dressing have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tofu Mayonnaise vs Reduced Calorie French Salad Dressing:

• Mayonnaise made with Tofu has 4.8 times more Calcium, 9 times more Copper, 5.8 times more Magnesium, 5.6 times more Manganese, 3.5 times more Phosphorus and 2.2 times more Zinc than Reduced Calorie French Salad Dressing.
• While Reduced Calorie French Salad Dressing contains 1.5 times more Iron than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Reduced Calorie French Salad Dressing have similar amounts of Potassium, Selenium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Mayonnaise made with Tofu has 1.4 times more Energy, 2.4 times more Fat, 1.6 times more Saturated Fat, 2.3 times more Omega 3, 2.2 times more Omega 6, more Fiber and 14.9 times more Protein than Reduced Calorie French Salad Dressing.
• While Reduced Calorie French Salad Dressing contains 8.8 times more Carbohydrate and 30.5 times more Sugars than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Reduced Calorie French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.