Comparing Nutrients in 1 kilogram Commercial Hummus VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Commercial Hummus	Roasted Almonds	Recommended Dietary Allowance
Energy	81.7% 2370kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	128% 41g	32g per day for Men 19-50 years
Omega 3	453% 7.25g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	475% 80.8g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	162% 210g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	67% 48.6g	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	0.14% 0.1g	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	% 0g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 47.5g	g per day for Men 19-50 years
Fiber	145% 55g	287% 109g	38g per day for Men 19-50 years
Protein	139% 77.8g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	105% 1.36mg	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	138% 550μg	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	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	103% 15.4mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	190% 228μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Roasted Almonds	Recommended Dietary Allowance
Calcium	47% 470mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	1221% 11mg	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	318% 25.4mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	502% 11.6mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	85.5% 47μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	284% 4260mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	15.5% 574g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Hummus vs Roasted Almonds:

• Commercial Hummus have 2.1 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.4 times more Vitamin B2, 3.6 times more Vitamin B3 and 15.5 times more Vitamin E than Commercial Hummus.
• Both Commercial Hummus and Dry Roasted Almonds have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Commercial Hummus as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Commercial Hummus vs Roasted Almonds:

• Commercial Hummus have 2.4 times more Selenium, 142 times more Sodium and 23.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.7 times more Calcium, 2.9 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium and 2.3 times more Zinc than Commercial Hummus.

Comparison of macro-nutrients per 1 kilogram:

• Commercial Hummus have 72.5 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 6, 1.4 times more Carbohydrate, 7.8 times more Sugars, 2 times more Fiber and 2.7 times more Protein than Commercial Hummus.
• Both Commercial Hummus as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.