Comparing Nutrients in 5 ounces Tomato Paste VS Commercial Hummus

Macros Ratio

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

Macro Nutrients

	Tomato Paste	Commercial Hummus	Recommended Dietary Allowance
Energy	4% 116kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	64.2% 1.03g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	67.3% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.2% 0.88g	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	11.4% 8.3g	0.55% 0.4g	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	% 8.15g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.48g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	11% 6.12g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	16% 0.21mg	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	4.25% 17μg	17% 68μg	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	34.5% 31mg	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	40.6% 6.1mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	27% 32.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Commercial Hummus	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	59.4% 0.53mg	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	53% 4.22mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	71% 1.64mg	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	17% 118mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	40.3% 604mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.2% 81.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Commercial Hummus per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Commercial Hummus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Commercial Hummus:

• 5 ounces of Tomato Paste have 76 times more Vitamin A, 1.2 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin C and 2.8 times more Vitamin E than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 2.7 times more Vitamin B1, 2.4 times more Vitamin B5, 4 times more Vitamin B9 and 2 times more Vitamin K than Canned Tomato Paste.
• 5 ounces of Commercial Hummus have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Commercial Hummus have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Commercial Hummus:

• 5 ounces of Tomato Paste have 3.3 times more Potassium than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 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 Canned Tomato Paste.
• Both Tomato Paste and Commercial Hummus contain similar levels of Copper, Iron and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.3 times more Carbohydrate, 19.6 times more Sugars and 20.9 times more Fructose than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 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 Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6