Comparing Nutrients in 5 ounces Tomatoes VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Tomatoes	Commercial Hummus	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	64.2% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	4.24% 5.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.48g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	27% 32.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Commercial Hummus	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	59.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	40.3% 604mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.2% 81.4g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and more Vitamin C than Commercial Hummus.
• While Commercial Hummus contain 4.3 times more Vitamin B1, 6.7 times more Vitamin B2, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9, 2.9 times more Vitamin E and 2.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Commercial Hummus have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Commercial Hummus:

• Raw Ripe Red Tomatoes have 1.6 times more Water than Commercial Hummus.
• While Commercial Hummus contain 4.7 times more Calcium, 6.4 times more Copper, 9.4 times more Iron, 6.8 times more Magnesium, 10.1 times more Manganese, 7.5 times more Phosphorus, 1.3 times more Potassium, more Selenium, 85.2 times more Sodium and 8.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 4.2 times more Sugars and 4.9 times more Fructose than Commercial Hummus.
• While Commercial Hummus contain 13.2 times more Energy, 89.1 times more Fat, 91.5 times more Saturated Fat, 241.7 times more Omega 3, 101 times more Omega 6, 3.9 times more Carbohydrate, 4.6 times more Fiber and 8.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Commercial Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.