Comparing Nutrients in 500 calories Tofu MayonnaiseVS Broccoli

Weight per 500 calories

Tofu Mayonnaise

155g

Broccoli

1471g

Tofu Mayonnaise has 9.5 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Tofu Mayonnaise or Broccoli?

Macros Ratio

Protein Fat Carbs

Tofu Mayonnaise

89%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Tofu Mayonnaisevs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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51%49.4g

Fat

5.6%5.44g

49.4 gvs5.44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14%4.54g

Saturated Fat

5.24%1.68g

4.54 gvs1.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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198%3.17g

Omega 3

58%0.93g

3.17 gvs0.93 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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133%22.6g

Omega 6

4.24%0.72g

22.6 gvs0.72 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.66%4.75g

Carbohydrate

75%98g

4.75 gvs98 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.82%1.3g

Sugars

34.5%25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.3 gvs25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

13.8%10g

≤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]

NA gvs10 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7.2g

NA gvs7.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.47g

NA gvs1.47 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.5%1.7g

Fiber

101%38.2g

1.7 gvs38.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.5%9.24g

Protein

74%41.5g

9.24 gvs41.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tofu Mayonnaisevs Broccoli

0.35%3.1μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

3.1 μgvs456 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.47%0.078mg

Vitamin B1

87%1.04mg

Thiamine

0.078 mgvs1.04 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.78%0.062mg

Vitamin B2

132%1.72mg

Riboflavin

0.062 mgvs1.72 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.87%0.14mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

0.14 mgvs9.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.85%0.19mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.19 mgvs8.43 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.4%0.031mg

Vitamin B6

198%2.57mg

Pyridoxine

0.031 mgvs2.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.1%12.4μg

Vitamin B9

232%926μg

Folates and Folic Acid

12.4 μgvs926 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1458%1312mg

Ascorbic acid

0 mgvs1312 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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25%3.73mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

3.73 mgvs11.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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69%83μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

83 μgvs1494 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tofu Mayonnaisevs Broccoli

8.23%82.3mg

Calcium

69%691mg

82.3 mgvs691 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.5%0.14mg

Copper

80%0.72mg

0.14 mgvs0.72 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.016%0.62μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

0.62 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.24%0.42mg

Iron

134%10.7mg

0.42 mgvs10.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.2%80.7mg

Magnesium

73.5%309mg

80.7 mgvs309 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg

Manganese

134%3.1mg

0.62 mgvs3.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%76mg

Phosphorus

139%971mg

76 mgvs971 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3%102mg

Potassium

137%4647mg

102 mgvs4647 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.5%2.5μg

Selenium

67%36.8μg

2.5 μgvs36.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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80%1200mg

Sodium

32.4%485mg

1200 mgvs485 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.65%0.62mg

Zinc

55%6.03mg

0.62 mgvs6.03 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.36%87.5g

Water

35.5%1313g

87.5 gvs1313 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Tofu Mayonnaise vs Broccoli:

Raw Broccoli contains 146.8 times more Vitamin A, 13.4 times more Vitamin B1, 27.7 times more Vitamin B2, 67.2 times more Vitamin B3, 43.8 times more Vitamin B5, 82.9 times more Vitamin B6, 74.6 times more Vitamin B9, more Vitamin C, 3.1 times more Vitamin E and 18 times more Vitamin K than Mayonnaise made with Tofu.
Both Mayonnaise made with Tofu as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu Mayonnaise vs Broccoli:

Mayonnaise made with Tofu has 2.5 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 8.4 times more Calcium, 5.2 times more Copper, 25.6 times more Iron, 3.8 times more Magnesium, 5 times more Manganese, 12.8 times more Phosphorus, 45.3 times more Potassium, 14.8 times more Selenium, 9.7 times more Zinc and 15 times more Water than Mayonnaise made with Tofu.

Comparison of macro-nutrients per 500 calories:

Mayonnaise made with Tofu has 9.1 times more Fat, 2.7 times more Saturated Fat, 3.4 times more Omega 3 and 31.3 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 20.6 times more Carbohydrate, 18.9 times more Sugars, 22.4 times more Fiber and 4.5 times more Protein than Mayonnaise made with Tofu.
Both Mayonnaise made with Tofu and Raw Broccoli have similar amounts of Energy per 500 kcal.
Both Mayonnaise made with Tofu as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu MayonnaiseVS Cold Pressed Flaxseed OilBroccoliVS Cold Pressed Flaxseed OilTofu MayonnaiseVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Tofu MayonnaiseVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu Mayonnaise or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: