Comparing Nutrients in 100 calories Commercial Hummus VS Tofu, extra firm, prepared with nigari

Weight per 100 calories

• Commercial Hummus: 42.2g
• Tofu, extra firm, prepared with nigari: 121g

Commercial Hummus have 2.9 times more energy per 100g than Tofu, extra firm, prepared with nigari. It has above average energy density when compared to other foods. Tofu, extra firm, prepared with nigari having average energy density.

Which food has more nutrients per 100 calories - Commercial Hummus or Tofu, extra firm, prepared with nigari?

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Commercial Hummus	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	7.75% 7.5g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	3.38% 1.1g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.87% 6.33g	1.1% 1.42g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	1.18% 0.86g	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	0.16% 0.12g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	6.1% 2.32g	3.17% 1.2g	38g per day for Men 19-50 years
Protein	5.86% 3.3g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0.047% 0.42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.63% 0.068mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	4.45% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.74% 0.062mg	7.7% 0.1mg	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	5.06% 20.3μg	2.7% 11μg	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	4.33% 0.65mg	0.08% 0.012mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8% 9.62μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	2% 20mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	26.8% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	13.4% 1.07mg	30.7% 2.46mg	8mg per day for Men 19-50 years
Magnesium	7.53% 31.6mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	35% 0.8mg	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	11% 76.4mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	0.32% 4.8mg	1500mg per day for Men 19-50 years
Zinc	5.52% 0.61mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Commercial Hummus vs Tofu, extra firm, prepared with nigari:

• Commercial Hummus have 1.5 times more Vitamin B3, 1.9 times more Vitamin B9, 53.9 times more Vitamin E and 2.9 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Commercial Hummus.
• Both Commercial Hummus and Tofu, extra firm, prepared with nigari have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
• Both Commercial Hummus as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Commercial Hummus vs Tofu, extra firm, prepared with nigari:

• Commercial Hummus have 37.3 times more Sodium than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 17.1 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 7.9 times more Selenium, 2.1 times more Zinc and 4.1 times more Water than Commercial Hummus.
• Both Commercial Hummus and Tofu, extra firm, prepared with nigari have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Commercial Hummus have 4.5 times more Carbohydrate and 1.9 times more Fiber than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 3.3 times more Sugars and 3.7 times more Protein than Commercial Hummus.
• Both Commercial Hummus and Tofu, extra firm, prepared with nigari have similar amounts of Energy, Fat, Saturated Fat, Omega 3 and Omega 6 per 100 kcal.
• Both Commercial Hummus as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.