Comparing Nutrients in 14 ounces Hummus VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Hummus	Commercial Hummus	Recommended Dietary Allowance
Energy	24.2% 703kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	73% 70.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	31.8% 10g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	180% 2.88g	1.6g per day for Men 19-50 years
Omega 6	47.5% 8.08g	189% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	45.8% 59.5g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	3.4% 2.46g	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	NA	1.53% 1.1g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.35g	g per day for Men 19-50 years
Fiber	41.8% 16g	57.4% 22g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Hummus	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	44.6% 0.58mg	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	58.5% 234μg	47.6% 191μg	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	35% 31.4mg	0% 0mg	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	20% 2.98mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	75.4% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Commercial Hummus	Recommended Dietary Allowance
Calcium	19.4% 194mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	166% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	77.4% 6.2mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	199% 4.6mg	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	62.4% 437mg	103% 718mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	113% 1691mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	6.96% 257g	6.16% 228g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Commercial Hummus per 14 oz

Compare the macro and micronutrient content in 14 oz of Hummus versus 14 oz of Commercial Hummus to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Hummus have 2.7 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Commercial Hummus.
• While 14 oz of Commercial Hummus contain 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin E and 7.6 times more Vitamin K than Home Prepared Hummus.
• Both Hummus and Commercial Hummus provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Commercial Hummus have insufficient amounts of Vitamin C
• Both Home Prepared Hummus as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hummus vs Commercial Hummus:

• 14 oz of Commercial Hummus contain 1.7 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium, 1.8 times more Sodium and 1.3 times more Zinc than Home Prepared Hummus.
• Both Hummus and Commercial Hummus contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hummus have 1.3 times more Carbohydrate than Commercial Hummus.
• While 14 oz of Commercial Hummus contain 1.3 times more Energy, 2.1 times more Fat, 2.2 times more Saturated Fat, 9.8 times more Omega 3, 4 times more Omega 6, 1.4 times more Fiber and 1.6 times more Protein than Home Prepared Hummus.