Comparing Nutrients in 7 ounces Tomato Sauce with Salt VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Tomato Sauce with Salt	Commercial Hummus	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	23% 29.8g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	1.7% 1.23g	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	4.57% 3.3g	0.77% 0.56g	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	% 3.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.67g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	28.7% 11g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	22.3% 0.29mg	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	4.47% 18μg	24% 95μg	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	15.4% 14mg	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	19% 2.86mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Commercial Hummus	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69.3μg	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	24% 1.9mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	100% 2.3mg	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	7.65% 53.6mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	17% 9.33μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	56.4% 845mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.08% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Commercial Hummus per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Sauce with Salt versus 7 oz of Commercial Hummus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Sauce with Salt vs Commercial Hummus:

• 7 ounces of Tomato Sauce with Salt have 22 times more Vitamin A and more Vitamin C than Commercial Hummus.
• While 7 oz of Commercial Hummus contain 6.7 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B6, 5.3 times more Vitamin B9 and 8.1 times more Vitamin K than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Commercial Hummus provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Commercial Hummus have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Sauce with Salt as well as Commercial Hummus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Sauce with Salt vs Commercial Hummus:

• 7 ounces of Tomato Sauce with Salt have 1.6 times more Water than Commercial Hummus.
• While 7 oz of Commercial Hummus contain 3.4 times more Calcium, 3.3 times more Copper, 2.6 times more Iron, 5 times more Magnesium, 10.2 times more Manganese, 6.7 times more Phosphorus, 7.8 times more Selenium and 6.5 times more Zinc than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Commercial Hummus contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Sauce with Salt have 5.7 times more Sugars and 6 times more Fructose than Commercial Hummus.
• While 7 oz of Commercial Hummus contain 9.9 times more Energy, 59.4 times more Fat, 62.5 times more Saturated Fat, 145 times more Omega 3, 70.2 times more Omega 6, 2.8 times more Carbohydrate, 3.7 times more Fiber and 6.5 times more Protein than Canned Tomato Sauce with Salt.
• 7 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6