Comparing Nutrients in 1 kilogram Commercial Hummus VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Commercial Hummus	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	81.7% 2370kcal	50% 1450kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	45% 14.5g	32g per day for Men 19-50 years
Omega 3	453% 7.25g	417% 6.67g	1.6g per day for Men 19-50 years
Omega 6	475% 80.8g	292% 49.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	33.8% 44g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.86% 2.8g	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	% 3.4g	NA	g per day for Men 19-50 years
Fiber	145% 55g	15.8% 6g	38g per day for Men 19-50 years
Protein	139% 77.8g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	30% 0.39mg	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	120% 480μg	55% 220μg	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	3.33% 3mg	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	103% 15.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	190% 228μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	47% 470mg	345% 3450mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	364% 3.28mg	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	318% 25.4mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	502% 11.6mg	457% 10.5mg	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	259% 1810mg	330% 2310mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	85.5% 47μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	284% 4260mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	15.5% 574g	19.2% 711g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Hummus vs Hard Tofu, prepared with nigari:

• Commercial Hummus have 3.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 9.4 times more Vitamin B5, 3.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• Both Commercial Hummus as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Commercial Hummus vs Hard Tofu, prepared with nigari:

• Commercial Hummus have 1.4 times more Magnesium, 2.1 times more Potassium and 213 times more Sodium than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 7.3 times more Calcium, 1.3 times more Phosphorus and 3.6 times more Selenium than Commercial Hummus.
• Both Commercial Hummus and Hard Tofu, prepared with nigari have similar amounts of Copper, Iron, Manganese, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercial Hummus have 1.6 times more Energy, 1.8 times more Fat, 1.8 times more Saturated Fat, 1.6 times more Omega 6, 3.4 times more Carbohydrate and 9.2 times more Fiber than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.6 times more Protein than Commercial Hummus.
• Both Commercial Hummus and Hard Tofu, prepared with nigari have similar amounts of Omega 3 per 1 kg.
• Both Commercial Hummus as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.