Comparing Nutrients in 1 kilogram Commercial Hummus VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Commercial Hummus	Boiled Broccoli	Recommended Dietary Allowance
Energy	81.7% 2370kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	453% 7.25g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	475% 80.8g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	19% 14g	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	3.86% 2.8g	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.8g	g per day for Men 19-50 years
Fiber	145% 55g	87% 33g	38g per day for Men 19-50 years
Protein	139% 77.8g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	154% 2mg	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	120% 480μg	270% 1080μg	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	721% 649mg	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	103% 15.4mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	190% 228μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Boiled Broccoli	Recommended Dietary Allowance
Calcium	47% 470mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	318% 25.4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	502% 11.6mg	84.3% 1.94mg	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	259% 1810mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	85.5% 47μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	284% 4260mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	15.5% 574g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Hummus vs Boiled Broccoli:

• Commercial Hummus have 2.5 times more Vitamin B1 and 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 6.2 times more Vitamin K than Commercial Hummus.
• Both Commercial Hummus and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin E per 1 kg.
• Both Commercial Hummus as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Commercial Hummus vs Boiled Broccoli:

• Commercial Hummus have 6.2 times more Copper, 3.8 times more Iron, 3.6 times more Magnesium, 6 times more Manganese, 2.7 times more Phosphorus, 2.9 times more Selenium, 10.4 times more Sodium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Water than Commercial Hummus.
• Both Commercial Hummus and Boiled and Drained Broccoli have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercial Hummus have 6.8 times more Energy, 43.5 times more Fat, 32.4 times more Saturated Fat, 6.1 times more Omega 3, 158.4 times more Omega 6, 2.1 times more Carbohydrate, 1.7 times more Fiber and 3.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Sugars and 2.6 times more Fructose than Commercial Hummus.
• Both Commercial Hummus as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.