Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS 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	1.78% 51.6kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	23% 29.8g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.67g	g per day for Men 19-50 years
Fiber	5.22% 2g	28.7% 11g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Commercial Hummus	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	83% 0.75mg	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	33% 2.64mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	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	5.67% 39.7mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	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	29.2% 439mg	56.4% 845mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.08% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Commercial Hummus:

• Stewed Canned Ripe Red Tomatoes have 9 times more Vitamin A and more Vitamin C than Commercial Hummus.
• While Commercial Hummus contain 3.5 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 8.6 times more Vitamin B6, 9.6 times more Vitamin B9, 1.9 times more Vitamin E and 9.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Commercial Hummus have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Commercial Hummus:

• Stewed Canned Ripe Red Tomatoes have 1.6 times more Water than Commercial Hummus.
• While Commercial Hummus contain 1.4 times more Calcium, 3.4 times more Copper, 1.9 times more Iron, 6.3 times more Magnesium, 19.6 times more Manganese, 9.1 times more Phosphorus, 1.5 times more Potassium, 7.8 times more Selenium, 1.9 times more Sodium and 8.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Stewed Canned Ripe Red Tomatoes have 5.7 times more Sugars and 6.7 times more Fructose than Commercial Hummus.
• While Commercial Hummus contain 9.1 times more Energy, 93.8 times more Fat, 98.5 times more Saturated Fat, 241.7 times more Omega 3, 109.1 times more Omega 6, 2.4 times more Carbohydrate, 5.5 times more Fiber and 8.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Commercial Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.