Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Stewed Canned Tomatoes	Commercial Hummus	Recommended Dietary Allowance
Energy	3.56% 103kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	73% 70.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	31.8% 10g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	180% 2.88g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	189% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	45.8% 59.5g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	1.53% 1.1g	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	% 6.47g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 1.35g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	57.4% 22g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	44.6% 0.58mg	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	4.96% 20μg	47.6% 191μg	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	35% 31.4mg	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	22% 3.3mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	75.4% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Commercial Hummus	Recommended Dietary Allowance
Calcium	13.5% 135mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	166% 1.5mg	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	66% 5.28mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	199% 4.6mg	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	11.3% 79.4mg	103% 718mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	113% 1691mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	9.8% 363g	6.16% 228g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Commercial Hummus:

• Stewed Canned Ripe Red Tomatoes have 9 times more Vitamin A and more Vitamin C than Commercial Hummus.
• While Commercial Hummus contain 3.5 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 8.6 times more Vitamin B6, 9.6 times more Vitamin B9, 1.9 times more Vitamin E and 9.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Commercial Hummus have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Commercial Hummus:

• Stewed Canned Ripe Red Tomatoes have 1.6 times more Water than Commercial Hummus.
• While Commercial Hummus contain 1.4 times more Calcium, 3.4 times more Copper, 1.9 times more Iron, 6.3 times more Magnesium, 19.6 times more Manganese, 9.1 times more Phosphorus, 1.5 times more Potassium, 7.8 times more Selenium, 1.9 times more Sodium and 8.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Stewed Canned Ripe Red Tomatoes have 5.7 times more Sugars and 6.7 times more Fructose than Commercial Hummus.
• While Commercial Hummus contain 9.1 times more Energy, 93.8 times more Fat, 98.5 times more Saturated Fat, 241.7 times more Omega 3, 109.1 times more Omega 6, 2.4 times more Carbohydrate, 5.5 times more Fiber and 8.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Commercial Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.