Comparing Nutrients in 300 calories Commercial HummusVS Hard Tofu, prepared with nigari

Weight per 300 calories

Commercial Hummus

127g

Hard Tofu, prepared with nigari

207g

Commercial Hummus have 1.6 times more energy per 100g than Hard Tofu, prepared with nigari. It has above average energy density when compared to other foods. Hard Tofu, prepared with nigari having average energy density.

Which food has more nutrients per 300 calories - Commercial Hummus or Hard Tofu, prepared with nigari?

Macros Ratio

Protein Fat Carbs

Commercial Hummus

12%

64%

24%

Hard Tofu, prepared with nigari

32%

57%

11%

300 kcal ▼

Macro Nutrients

Commercial Hummusvs Hard Tofu, prepared with nigari

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

21.3%20.7g

22.6 gvs20.7 g

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

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10%3.24g

Saturated Fat

9.34%3g

3.24 gvs3 g

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

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57.4%0.92g

Omega 3

86.3%1.4g

0.92 gvs1.4 g

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

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60%10.2g

Omega 6

60.5%10.3g

10.2 gvs10.3 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

7%9.1g

19 gvs9.1 g

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

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1.1%0.78g

Sugars

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

0.78 gvsNA 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

3.27%1.24g

6.96 gvs1.24 g

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

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17.6%9.85g

Protein

47%26.2g

9.85 gvs26.2 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Commercial Hummusvs Hard Tofu, prepared with nigari

0.14%1.27μg

Vitamin A

RAE, retinol activity equivalents

1.27 μgvsNA μg

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

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17%0.2mg

Vitamin B1

7.24%0.087mg

Thiamine

0.2 mgvs0.087 mg

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

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12.4%0.16mg

Vitamin B2

12.3%0.16mg

Riboflavin

0.16 mgvs0.16 mg

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

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8.1%1.3mg

Vitamin B3

8.26%1.32mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs1.32 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.76%0.44mg

Vitamin B5

1.53%0.077mg

Pantothenic acid

0.44 mgvs0.077 mg

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

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14.2%0.18mg

Vitamin B6

6.2%0.081mg

Pyridoxine

0.18 mgvs0.081 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

11.4%45.5μg

Folates and Folic Acid

60.8 μgvs45.5 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

0.69%0.62mg

Ascorbic acid

0 mgvs0.62 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 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 Hard Tofu, prepared with nigari

5.95%59.5mg

Calcium

71.4%714mg

59.5 mgvs714 mg

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

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53%0.48mg

Copper

75.4%0.68mg

0.48 mgvs0.68 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

71%5.7mg

3.2 mgvs5.7 mg

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

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22.6%95mg

Magnesium

26%110mg

95 mgvs110 mg

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

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63.6%1.46mg

Manganese

95%2.18mg

1.46 mgvs2.18 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

68.3%478mg

229 mgvs478 mg

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

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11.6%395mg

Potassium

8.9%302mg

395 mgvs302 mg

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

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11%5.95μg

Selenium

63%34.8μg

5.95 μgvs34.8 μg

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

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36%539mg

Sodium

0.28%4.14mg

539 mgvs4.14 mg

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

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16.6%1.82mg

Zinc

31.2%3.43mg

1.82 mgvs3.43 mg

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

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1.96%72.7g

Water

3.98%147g

72.7 gvs147 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 Hard Tofu, prepared with nigari:

Commercial Hummus have 2.3 times more Vitamin B1, 5.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Hard Tofu, prepared with nigari.
Both Commercial Hummus and Hard Tofu, prepared with nigari have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
Both Commercial Hummus as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Commercial Hummus vs Hard Tofu, prepared with nigari:

Commercial Hummus have 1.3 times more Potassium and 130.3 times more Sodium than Hard Tofu, prepared with nigari.
While Hard Tofu, prepared with nigari contains 12 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 1.5 times more Manganese, 2.1 times more Phosphorus, 5.8 times more Selenium, 1.9 times more Zinc and 2 times more Water than Commercial Hummus.
Both Commercial Hummus and Hard Tofu, prepared with nigari have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Commercial Hummus have 2.1 times more Carbohydrate and 5.6 times more Fiber than Hard Tofu, prepared with nigari.
While Hard Tofu, prepared with nigari contains 1.5 times more Omega 3 and 2.7 times more Protein than Commercial Hummus.
Both Commercial Hummus and Hard Tofu, prepared with nigari have similar amounts of Energy, Fat, Saturated Fat and Omega 6 per 300 kcal.
Both Commercial Hummus as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Commercial HummusVS Tofu, extra firm, prepared with nigariHard Tofu, prepared with nigariVS Tofu, extra firm, prepared with nigariCommercial HummusVS Mori-nu soft silken tofuHard Tofu, prepared with nigariVS Mori-nu soft silken tofu

Compare Foods

Comparing Nutrients in 300 calories Commercial HummusVS Hard Tofu, prepared with nigari

Weight per 300 calories

Which food has more nutrients per 300 calories - Commercial Hummus or Hard Tofu, prepared with nigari?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: