Comparing Nutrients in 300 calories Hard Tofu, prepared with nigariVS Commercial Hummus

Weight per 300 calories

Hard Tofu, prepared with nigari

207g

Commercial Hummus

127g

Commercial Hummus have 1.6 times more energy per unit of mass than Hard Tofu, prepared with nigari, which is above average in comparison to other foods. Hard Tofu, prepared with nigari having average energy density.

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

Macros Ratio

Protein Fat Carbs

Hard Tofu, prepared with nigari

32%

57%

11%

Commercial Hummus

12%

64%

24%

300 kcal ▼

Macro Nutrients

Hard Tofu, prepared with nigarivs Commercial Hummus

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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21.3%20.7g

Fat

23.3%22.6g

20.7 gvs22.6 g

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

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9.34%3g

Saturated Fat

10%3.24g

3 gvs3.24 g

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

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86.3%1.4g

Omega 3

57.4%0.92g

1.4 gvs0.92 g

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

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60.5%10.3g

Omega 6

60%10.2g

10.3 gvs10.2 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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7%9.1g

Carbohydrate

14.6%19g

9.1 gvs19 g

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

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Sugars

1.1%0.78g

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

NA gvs0.78 g

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

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Fructose

0.49%0.35g

≤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]

NA gvs0.35 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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3.27%1.24g

Fiber

18.3%6.96g

1.24 gvs6.96 g

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

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47%26.2g

Protein

17.6%9.85g

26.2 gvs9.85 g

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

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Vitamins

Hard Tofu, prepared with nigarivs Commercial Hummus

Vitamin A

0.14%1.27μg

RAE, retinol activity equivalents

NA μgvs1.27 μg

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

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7.24%0.087mg

Vitamin B1

17%0.2mg

Thiamine

0.087 mgvs0.2 mg

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

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12.3%0.16mg

Vitamin B2

12.4%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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8.26%1.32mg

Vitamin B3

8.1%1.3mg

Niacin, nicotinic acid, niacinamide

1.32 mgvs1.3 mg

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

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1.53%0.077mg

Vitamin B5

8.76%0.44mg

Pantothenic acid

0.077 mgvs0.44 mg

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

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6.2%0.081mg

Vitamin B6

14.2%0.18mg

Pyridoxine

0.081 mgvs0.18 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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11.4%45.5μg

Vitamin B9

15%60.8μg

Folates and Folic Acid

45.5 μgvs60.8 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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0.69%0.62mg

Vitamin C

0%0mg

Ascorbic acid

0.62 mgvs0 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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Vitamin E

13%1.95mg

Tocopherols and Tocotrienols

NA mgvs1.95 mg

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

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Vitamin K

24%29μg

Phytomenadione or phylloquinone

NA μgvs29 μg

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

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Minerals

Hard Tofu, prepared with nigarivs Commercial Hummus

71.4%714mg

Calcium

5.95%59.5mg

714 mgvs59.5 mg

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

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75.4%0.68mg

Copper

53%0.48mg

0.68 mgvs0.48 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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71%5.7mg

Iron

40%3.2mg

5.7 mgvs3.2 mg

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

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26%110mg

Magnesium

22.6%95mg

110 mgvs95 mg

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

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95%2.18mg

Manganese

63.6%1.46mg

2.18 mgvs1.46 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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68.3%478mg

Phosphorus

32.7%229mg

478 mgvs229 mg

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

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8.9%302mg

Potassium

11.6%395mg

302 mgvs395 mg

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

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63%34.8μg

Selenium

11%5.95μg

34.8 μgvs5.95 μg

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

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0.28%4.14mg

Sodium

36%539mg

4.14 mgvs539 mg

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

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31.2%3.43mg

Zinc

16.6%1.82mg

3.43 mgvs1.82 mg

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

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3.98%147g

Water

1.96%72.7g

147 gvs72.7 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 Hard Tofu, prepared with nigari vs Commercial Hummus:

Commercial Hummus contain 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 Hard Tofu, prepared with nigari and Commercial Hummus have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
Both Hard Tofu, prepared with nigari as well as Commercial Hummus have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

Hard Tofu, prepared with nigari has 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.
While Commercial Hummus contain 1.3 times more Potassium and 130.3 times more Sodium than Hard Tofu, prepared with nigari.
Both Hard Tofu, prepared with nigari and Commercial Hummus have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Hard Tofu, prepared with nigariVS Mori-nu soft silken tofuCommercial HummusVS Mori-nu soft silken tofuHard Tofu, prepared with nigariVS Tofu, extra firm, prepared with nigariCommercial HummusVS Tofu, extra firm, prepared with nigari

Compare Foods

Comparing Nutrients in 300 calories Hard Tofu, prepared with nigariVS Commercial Hummus

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: