Comparing Nutrients in 100 grams 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	2.83% 82kcal	8.17% 237kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	45.3% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	47.5% 8.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	11.5% 15g	130g per day for Men 19-50 years
Sugars	16.8% 12g	0.86% 0.62g	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	8.07% 5.85g	0.39% 0.28g	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	% 5.75g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.34g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	11.2% 0.15mg	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	3% 12μg	12% 48μg	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	24.3% 22mg	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	28.7% 4.3mg	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Commercial Hummus	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	42% 0.38mg	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	37.3% 2.98mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	50.2% 1.16mg	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	12% 83mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	9.18% 312mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	8.55% 4.7μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	2% 73.5g	1.55% 57.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Commercial Hummus per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Commercial Hummus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Commercial Hummus:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Commercial Hummus:

• 100 grams of Tomato Paste have 3.3 times more Potassium than Commercial Hummus.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 1.3 times more Carbohydrate, 19.6 times more Sugars and 20.9 times more Fructose than Commercial Hummus.
• While 100 g 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.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6