Comparing Nutrients in 1 kilogram Commercial Hummus VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Commercial Hummus	Tomato Paste	Recommended Dietary Allowance
Energy	81.7% 2370kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	453% 7.25g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	475% 80.8g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	145% 189g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 3g	g per day for Men 19-50 years
Fiber	145% 55g	108% 41g	38g per day for Men 19-50 years
Protein	139% 77.8g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	190% 228μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Tomato Paste	Recommended Dietary Allowance
Calcium	47% 470mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	406% 3.65mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	502% 11.6mg	131% 3.02mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	85.5% 47μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	284% 4260mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	15.5% 574g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Hummus VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Commercial Hummus versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Commercial Hummus vs Tomato Paste:

• 1 kilogram of Commercial Hummus has 2.7 times more Vitamin B1, 2.4 times more Vitamin B5, 4 times more Vitamin B9 and 2 times more Vitamin K than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 76 times more Vitamin A, 3 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin C and 2.8 times more Vitamin E than Commercial Hummus.
• Both Commercial Hummus and Tomato Paste provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Commercial Hummus have insufficient amounts of Vitamin A and Vitamin C
• Both Commercial Hummus as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Commercial Hummus vs Tomato Paste:

• 1 kilogram of Commercial Hummus has 1.3 times more Calcium, 1.8 times more Magnesium, 3.8 times more Manganese, 2.2 times more Phosphorus, 7.2 times more Sodium and 2.3 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 3.3 times more Potassium than Commercial Hummus.
• Both Commercial Hummus and Tomato Paste contain similar levels of Copper, Iron and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Commercial Hummus has 2.9 times more Energy, 37.9 times more Fat, 25.6 times more Saturated Fat, 103.6 times more Omega 3, 53.1 times more Omega 6, 1.3 times more Fiber and 1.8 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.3 times more Carbohydrate, 19.6 times more Sugars and 20.9 times more Fructose than Commercial Hummus.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6