Comparing Nutrients in 1 pound 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	37% 1075kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 81g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	206% 3.3g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	216% 36.6g	133% 22.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	15.3% 20g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.75% 1.27g	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	% 1.54g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	63% 35.3g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	13.6% 0.18mg	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	54.4% 218μg	25% 100μg	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	1.5% 1.36mg	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	46.6% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86% 103μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	21.3% 213mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	165% 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	144% 11.5mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	207% 4.77mg	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	117% 821mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	38.8% 21.3μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	129% 1932mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	7.04% 260g	8.7% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Commercial Hummus as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.