Comparing Nutrients in 14 ounces Navel Oranges VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Hummus	11%	44%	45%

Macro Nutrients

	Navel Oranges	Hummus	Recommended Dietary Allowance
Energy	6.7% 194kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	47.5% 8.08g	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	61.4% 80g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	1.48% 1.07g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	41.8% 16g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Hummus	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	122% 1.6mg	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	58.5% 234μg	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	35% 31.4mg	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	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Hummus	Recommended Dietary Allowance
Calcium	17% 171mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	99% 0.89mg	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	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	98% 2.25mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	9.22% 341g	6.96% 257g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and 7.5 times more Vitamin C than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.3 times more Vitamin B1, 5.1 times more Vitamin B6, 1.7 times more Vitamin B9, 5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Home Prepared Hummus have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Navel Oranges as well as Home Prepared Hummus have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Hummus:

• Raw Navel Oranges have 1.3 times more Water than Home Prepared Hummus.
• While Home Prepared Hummus contain 5.7 times more Copper, 12 times more Iron, 2.6 times more Magnesium, 19.6 times more Manganese, 4.8 times more Phosphorus, more Selenium, 242 times more Sodium and 13.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Home Prepared Hummus have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 31.5 times more Sugars than Home Prepared Hummus.
• While Home Prepared Hummus contain 3.6 times more Energy, 57.3 times more Fat, 67.1 times more Saturated Fat, 8.2 times more Omega 3, 88.5 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 5.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Home Prepared Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.