Comparing Nutrients in 14 ounces Commercial Hummus VS 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	32.4% 941kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.7g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	31.8% 10g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	180% 2.88g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	189% 32g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.8% 59.5g	25% 32.6g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	19% 13.7g	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	1.53% 1.1g	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 10.7g	g per day for Men 19-50 years
Fiber	57.4% 22g	31.3% 12g	38g per day for Men 19-50 years
Protein	55% 31g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	46.7% 0.61mg	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	47.6% 191μg	14% 55.6μg	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	16% 14.3mg	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	40.7% 6.1mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.4% 90μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Boiled Carrots	Recommended Dietary Allowance
Calcium	18.7% 187mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	126% 10mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	26.7% 0.62mg	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	103% 718mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	113% 1691mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	6.16% 228g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Commercial Hummus vs Boiled Carrots:

• Commercial Hummus have 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B9, 1.5 times more Vitamin E and 1.7 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A and more Vitamin C than Commercial Hummus.
• Both Commercial Hummus and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 14 oz.
• Both Commercial Hummus as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Commercial Hummus vs Boiled Carrots:

• Commercial Hummus have 1.6 times more Calcium, 22.2 times more Copper, 7.5 times more Iron, 7.5 times more Magnesium, 7.5 times more Manganese, 6 times more Phosphorus, 1.3 times more Potassium, 6.7 times more Selenium, 7.3 times more Sodium and 7.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Water than Commercial Hummus.

Comparison of macro-nutrients per 14 ounces:

• Commercial Hummus have 6.8 times more Energy, 99 times more Fat, 85.4 times more Saturated Fat, 725 times more Omega 3, 92.8 times more Omega 6, 1.8 times more Carbohydrate, 1.8 times more Fiber and 10.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.6 times more Sugars than Commercial Hummus.
• Both Commercial Hummus as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.