Comparing Nutrients in 300 calories Commercial HummusVS Mori-nu soft silken tofu

Weight per 300 calories

Commercial Hummus

127g

Mori-nu soft silken tofu

546g

Commercial Hummus have 4.3 times more energy per 100g than Mori-nu soft silken tofu. It has above average energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Which food has more nutrients per 300 calories - Commercial Hummus or Mori-nu soft silken tofu?

Macros Ratio

Protein Fat Carbs

Commercial Hummus

12%

64%

24%

Mori-nu soft silken tofu

35%

44%

21%

300 kcal ▼

Macro Nutrients

Commercial Hummusvs Mori-nu soft silken tofu

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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23.3%22.6g

Fat

15%14.7g

22.6 gvs14.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10%3.24g

Saturated Fat

6.1%1.95g

3.24 gvs1.95 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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57.4%0.92g

Omega 3

0.92 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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60%10.2g

Omega 6

10.2 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.6%19g

Carbohydrate

12%16g

19 gvs16 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.78g

Sugars

9.86%7.15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.78 gvs7.15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.49%0.35g

Fructose

≤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]

0.35 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g

Sucrose

0.43 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.3%6.96g

Fiber

1.44%0.55g

6.96 gvs0.55 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.6%9.85g

Protein

46.8%26g

9.85 gvs26 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Commercial Hummusvs Mori-nu soft silken tofu

0.14%1.27μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.27 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.2mg

Vitamin B1

45.5%0.55mg

Thiamine

0.2 mgvs0.55 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.4%0.16mg

Vitamin B2

16.8%0.22mg

Riboflavin

0.16 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.1%1.3mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs1.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.76%0.44mg

Vitamin B5

Pantothenic acid

0.44 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.2%0.18mg

Vitamin B6

4.6%0.06mg

Pyridoxine

0.18 mgvs0.06 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%60.8μg

Vitamin B9

Folates and Folic Acid

60.8 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13%1.95mg

Vitamin E

Tocopherols and Tocotrienols

1.95 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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24%29μg

Vitamin K

Phytomenadione or phylloquinone

29 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Commercial Hummusvs Mori-nu soft silken tofu

5.95%59.5mg

Calcium

17%169mg

59.5 mgvs169 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg

Copper

125%1.13mg

0.48 mgvs1.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg

Iron

56%4.47mg

3.2 mgvs4.47 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.6%95mg

Magnesium

37.7%158mg

95 mgvs158 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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63.6%1.46mg

Manganese

1.46 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32.7%229mg

Phosphorus

48.3%338mg

229 mgvs338 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.6%395mg

Potassium

29%982mg

395 mgvs982 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%5.95μg

Selenium

5.95 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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36%539mg

Sodium

1.8%27.3mg

539 mgvs27.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.6%1.82mg

Zinc

25.8%2.84mg

1.82 mgvs2.84 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.96%72.7g

Water

13%485g

72.7 gvs485 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Commercial Hummus vs Mori-nu soft silken tofu:

Commercial Hummus have 3.1 times more Vitamin B6 than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 2.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Commercial Hummus.
Both Commercial Hummus as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Commercial Hummus vs Mori-nu soft silken tofu:

Commercial Hummus have 19.8 times more Sodium than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 2.8 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Zinc and 6.7 times more Water than Commercial Hummus.

Comparison of macro-nutrients per 300 calories:

Commercial Hummus have 1.5 times more Fat, 1.7 times more Saturated Fat, 1.2 times more Carbohydrate and 12.8 times more Fiber than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 9.1 times more Sugars and 2.7 times more Protein than Commercial Hummus.
Both Commercial Hummus and Mori-nu silken tofu, soft have similar amounts of Energy per 300 kcal.
Both Commercial Hummus as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Commercial HummusVS Tofu, extra firm, prepared with nigariMori-nu soft silken tofuVS Tofu, extra firm, prepared with nigariCommercial HummusVS Mori-nu firm silken tofuMori-nu soft silken tofuVS Mori-nu firm silken tofu

Compare Foods

Comparing Nutrients in 300 calories Commercial HummusVS Mori-nu soft silken tofu

Weight per 300 calories

Which food has more nutrients per 300 calories - Commercial Hummus or Mori-nu soft silken tofu?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: