Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Commercial Hummus

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Commercial Hummus: 127g

Commercial Hummus have 9.1 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is above average in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Stewed Canned Tomatoes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	57.4% 0.92g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	60% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	56% 40.6g	1.1% 0.78g	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	30% 21.7g	0.49% 0.35g	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	% 19g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.43g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	18.3% 6.96g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	0.14% 1.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	14.2% 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	14.4% 57.7μg	15% 60.8μg	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	101% 91mg	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	64% 9.58mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Commercial Hummus	Recommended Dietary Allowance
Calcium	39.2% 392mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	53% 0.48mg	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	192% 15.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	63.6% 1.46mg	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	33% 231mg	32.7% 229mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	36% 539mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	16.6% 1.82mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	1.96% 72.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Commercial Hummus:

• Stewed Canned Ripe Red Tomatoes have 82 times more Vitamin A, 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 6.4 times more Vitamin B3, 3 times more Vitamin B5, more Vitamin C and 4.9 times more Vitamin E than Commercial Hummus.
• Both Stewed Canned Ripe Red Tomatoes and Commercial Hummus have similar amounts of Vitamin B6, Vitamin B9 and Vitamin K per 300 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Commercial Hummus have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Commercial Hummus:

• Stewed Canned Ripe Red Tomatoes have 6.6 times more Calcium, 2.7 times more Copper, 4.8 times more Iron, 1.5 times more Magnesium, 6 times more Potassium, 4.7 times more Sodium and 14.5 times more Water than Commercial Hummus.
• While Commercial Hummus contain 2.1 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Commercial Hummus have similar amounts of Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stewed Canned Ripe Red Tomatoes have 3.8 times more Carbohydrate, 51.8 times more Sugars, 61.2 times more Fructose and 1.7 times more Fiber than Commercial Hummus.
• While Commercial Hummus contain 10.3 times more Fat, 10.8 times more Saturated Fat, 26.5 times more Omega 3 and 12 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Commercial Hummus have similar amounts of Energy and Protein per 300 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Commercial Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.