Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Commercial Hummus

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Commercial Hummus: 127g

Commercial Hummus have 15.8 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is above average in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Commercial Hummus?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Commercial Hummus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	57.4% 0.92g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	55.7% 72.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	NA	18.3% 6.96g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0.14% 1.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	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	45% 180μg	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	138% 124mg	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	NA	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Commercial Hummus	Recommended Dietary Allowance
Calcium	40% 400mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	65% 5.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	40% 280mg	32.7% 229mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	36% 539mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	16.6% 1.82mg	11mg per day for Men 19-50 years
Water	51% 1885g	1.96% 72.7g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Commercial Hummus Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Commercial Hummus?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Commercial Hummus:

• 300 calories of Canned Tomatoes with Green Chilies have 316 times more Vitamin A, 3.4 times more Vitamin B1, 2.4 times more Vitamin B2, 9.9 times more Vitamin B3, 6.8 times more Vitamin B5, 11.1 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Commercial Hummus.
• 300 calories of Commercial Hummus have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Commercial Hummus have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Commercial Hummus:

• 300 calories of Canned Tomatoes with Green Chilies have 6.7 times more Calcium, 3.8 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 1.2 times more Phosphorus, 5.4 times more Potassium, 1.3 times more Selenium, 14.9 times more Sodium, 1.4 times more Zinc and 25.9 times more Water than Commercial Hummus.
• 300 calories of Commercial Hummus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 3.8 times more Carbohydrate and 1.4 times more Protein than Commercial Hummus.
• While 300 kcal of Commercial Hummus contain 14.1 times more Fat, 14.7 times more Saturated Fat, 45.9 times more Omega 3 and 17.6 times more Omega 6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Commercial Hummus offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6