Comparing Nutrients in 14 ounces Commercial Hummus VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Commercial Hummus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	32.4% 941kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.7g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	31.8% 10g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	180% 2.88g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	189% 32g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.8% 59.5g	11% 14.4g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	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	1.53% 1.1g	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	% 1.35g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	NA	38g per day for Men 19-50 years
Protein	55% 31g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	31.4% 0.41mg	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	47.6% 191μg	8.93% 35.7μg	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	27.3% 24.6mg	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	40.7% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.4% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	18.7% 187mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	39.7% 0.36mg	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	126% 10mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	22.8% 0.52mg	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	103% 718mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	113% 1691mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	6.16% 228g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Hummus VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Commercial Hummus versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Commercial Hummus vs Canned Tomatoes with Green Chilies:

• 14 ounces of Commercial Hummus have 4.7 times more Vitamin B1, 6.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 5.3 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A and more Vitamin C than Commercial Hummus.
• 14 ounces of Commercial Hummus have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Commercial Hummus as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Commercial Hummus vs Canned Tomatoes with Green Chilies:

• 14 ounces of Commercial Hummus have 2.4 times more Calcium, 4.2 times more Copper, 9.8 times more Iron, 6.8 times more Magnesium, 8.8 times more Manganese, 12.9 times more Phosphorus, 2.9 times more Potassium, 11.8 times more Selenium and 11.1 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.6 times more Water than Commercial Hummus.
• Both Commercial Hummus and Canned Tomatoes with Green Chilies contain similar levels of Sodium per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Commercial Hummus have 15.8 times more Energy, 222.8 times more Fat, 232.9 times more Saturated Fat, 725 times more Omega 3, 278.5 times more Omega 6, 4.1 times more Carbohydrate and 11.3 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein