Comparing Nutrients in 1 pound Tofu, extra firm, prepared with nigari VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Commercial Hummus	Recommended Dietary Allowance
Energy	13% 376kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	83.3% 81g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	36.3% 11.6g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	206% 3.3g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	216% 36.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	52.3% 68g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	3.88% 2.8g	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	NA	1.75% 1.27g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	12% 4.54g	65.7% 25g	38g per day for Men 19-50 years
Protein	81% 45.3g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	51% 0.66mg	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	10.2% 41μg	54.4% 218μg	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	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	0.3% 0.045mg	46.6% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	86% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Commercial Hummus	Recommended Dietary Allowance
Calcium	128% 1279mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	190% 1.7mg	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	116% 9.25mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	228% 5.24mg	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	72% 503mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	38.8% 21.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	129% 1932mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	10% 373g	7.04% 260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tofu, extra firm, prepared with nigari vs Commercial Hummus:

• Tofu, extra firm, prepared with nigari has 2.4 times more Vitamin B5 than Commercial Hummus.
• While Commercial Hummus contain 3.3 times more Vitamin B1, 2.6 times more Vitamin B2, 4.2 times more Vitamin B3, 1.8 times more Vitamin B6, 5.3 times more Vitamin B9, 154 times more Vitamin E and 8.1 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tofu, extra firm, prepared with nigari vs Commercial Hummus:

• Tofu, extra firm, prepared with nigari has 6 times more Calcium, 2.8 times more Selenium and 1.4 times more Water than Commercial Hummus.
• While Commercial Hummus contain 1.9 times more Copper, 2.1 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium, 106.5 times more Sodium and 1.3 times more Zinc than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Commercial Hummus have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tofu, extra firm, prepared with nigari has 1.3 times more Protein than Commercial Hummus.
• While Commercial Hummus contain 2.9 times more Energy, 3.4 times more Fat, 2.8 times more Saturated Fat, 2.8 times more Omega 3, 3.4 times more Omega 6, 12.7 times more Carbohydrate and 5.5 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Commercial Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.