Comparing Nutrients in 100 calories Commercial Hummus VS Boiled Carrots

Weight per 100 calories

• Commercial Hummus: 42.2g
• Boiled Carrots: 286g

Commercial Hummus have 6.8 times more energy per 100g than Boiled Carrots. It has above average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Commercial Hummus	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	7.75% 7.5g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	3.38% 1.1g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.87% 6.33g	18% 23.5g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	13.6% 9.86g	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	0.16% 0.12g	1.4% 1.03g	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	% 0g	% 1.14g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 7.7g	g per day for Men 19-50 years
Fiber	6.1% 2.32g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	5.86% 3.3g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.047% 0.42μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.63% 0.068mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.74% 0.062mg	33.6% 0.44mg	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	5.06% 20.3μg	10% 40μg	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	0% 0mg	11.4% 10.3mg	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	4.33% 0.65mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8% 9.62μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Boiled Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	13.4% 1.07mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	7.53% 31.6mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	19.3% 0.44mg	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	11% 76.4mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	5.52% 0.61mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Commercial Hummus vs Boiled Carrots:

• Boiled and Drained Carrots contain 5769.3 times more Vitamin A, 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 4.3 times more Vitamin B3, 4.5 times more Vitamin B5, 7.1 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 4.5 times more Vitamin E and 4.1 times more Vitamin K than Commercial Hummus.
• Both Commercial Hummus as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Commercial Hummus vs Boiled Carrots:

• Commercial Hummus have 3.3 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Calcium, 5.1 times more Potassium and 10.6 times more Water than Commercial Hummus.
• Both Commercial Hummus and Boiled and Drained Carrots have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Commercial Hummus have 14.6 times more Fat, 12.6 times more Saturated Fat, 107.1 times more Omega 3, 13.7 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.7 times more Carbohydrate, 37.7 times more Sugars, 8.7 times more Fructose and 3.7 times more Fiber than Commercial Hummus.
• Both Commercial Hummus and Boiled and Drained Carrots have similar amounts of Energy per 100 kcal.
• Both Commercial Hummus as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.