Comparing Nutrients in 14 ounces Navel Oranges VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Navel Oranges	Commercial Hummus	Recommended Dietary Allowance
Energy	6.7% 194kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	73% 70.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	31.8% 10g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	180% 2.88g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	189% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	45.8% 59.5g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 17g	% 1.35g	g per day for Men 19-50 years
Fiber	23% 8.73g	57.4% 22g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	75.4% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Commercial Hummus	Recommended Dietary Allowance
Calcium	17% 171mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	6.45% 0.52mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	103% 718mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	113% 1691mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	9.22% 341g	6.16% 228g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 12 times more Vitamin A and more Vitamin C than Commercial Hummus.
• While Commercial Hummus contain 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9, 10.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Commercial Hummus have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Commercial Hummus:

• Raw Navel Oranges have 1.5 times more Water than Commercial Hummus.
• While Commercial Hummus contain 9.7 times more Copper, 19.5 times more Iron, 6.8 times more Magnesium, 39.8 times more Manganese, 7.9 times more Phosphorus, 1.9 times more Potassium, more Selenium, 426 times more Sodium and 18 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Commercial Hummus have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 13.7 times more Sugars and 8 times more Fructose than Commercial Hummus.
• While Commercial Hummus contain 4.8 times more Energy, 118.8 times more Fat, 150.7 times more Saturated Fat, 80.6 times more Omega 3, 351.2 times more Omega 6, 2.5 times more Fiber and 8.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Commercial Hummus have similar amounts of Carbohydrate per 14 oz.
• Both Raw Navel Oranges as well as Commercial Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.