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Comparing Nutrients in 100 calories Commercial HummusVS Broccoli

Weight per 100 calories

Commercial Hummus
42.2g
Broccoli
294g

Commercial Hummus have 7 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Commercial Hummus or Broccoli?

Macros Ratio

Protein Fat Carbs

Commercial Hummus
12%
64%
24%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
7.75%7.5g
Fat
1.12%1.1g
7.5 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
3.38%1.1g
Saturated Fat
1.05%0.34g
1.1 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
19%0.31g
Omega 3
11.6%0.19g
0.31 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
20%3.4g
Omega 6
0.85%0.14g
3.4 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
4.87%6.33g
Carbohydrate
15%19.5g
6.33 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.36%0.26g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.26 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0.16%0.12g
Fructose
2.76%2g
≤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]
0.12 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
%0g
Glucose
%1.44g
0 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%0.14g
Sucrose
%0.29g
0.14 gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
6.1%2.32g
Fiber
20%7.65g
2.32 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
5.86%3.3g
Protein
15%8.3g
3.3 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.047%0.42μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
0.42 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
5.63%0.068mg
Vitamin B1
17.4%0.21mg
Thiamine
0.068 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
4.12%0.054mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.054 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
2.7%0.43mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
0.43 mgvs1.88 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
2.9%0.15mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.15 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
4.74%0.062mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.062 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
5.06%20.3μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
20.3 μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
292%262mg
Ascorbic acid
0 mgvs262 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
4.33%0.65mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.65 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
8%9.62μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
9.62 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

2%20mg
Calcium
14%138mg
20 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
17.7%0.16mg
Copper
16%0.14mg
0.16 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
13.4%1.07mg
Iron
27%2.15mg
1.07 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
7.53%31.6mg
Magnesium
14.7%61.8mg
31.6 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
21%0.49mg
Manganese
27%0.62mg
0.49 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
11%76.4mg
Phosphorus
27.7%194mg
76.4 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
3.87%132mg
Potassium
27.3%929mg
132 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
3.6%2μg
Selenium
13.4%7.35μg
2 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
12%180mg
Sodium
6.47%97mg
180 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
5.52%0.61mg
Zinc
11%1.2mg
0.61 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.65%24.2g
Water
7.1%263g
24.2 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Commercial Hummus vs Broccoli:
Comparing minerals per 100 calories for Commercial Hummus vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: