Comparing Nutrients in 1 kilogram Hummus VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Hummus	Chickpea flour	Recommended Dietary Allowance
Energy	61% 1770kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	88.6% 86g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	21.7% 6.93g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	169% 28.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	445% 578g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	150% 109g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	105% 40g	284% 108g	38g per day for Men 19-50 years
Protein	86.8% 48.6g	400% 224g	56g per day for Men 19-50 years

Vitamins

	Hummus	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	405% 4.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	121% 6.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	378% 4.9mg	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	148% 590μg	1093% 4370μg	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	87.8% 79mg	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	50% 7.5mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Chickpea flour	Recommended Dietary Allowance
Calcium	49% 490mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	1013% 9.1mg	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	195% 15.6mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	395% 1660mg	420mg per day for Men 19-50 years
Manganese	247% 5.67mg	696% 16mg	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	157% 1100mg	454% 3180mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	249% 8460mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	42.7% 640mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	255% 28mg	11mg per day for Men 19-50 years
Water	17.5% 649g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Chickpea flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Hummus versus 1 kg of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hummus vs Chickpea flour:

• 1 kilogram of Hummus has more Vitamin C than Chickpea flour.
• While 1 kg of Chickpea flour contains 5.5 times more Vitamin B1, 2 times more Vitamin B2, 4.4 times more Vitamin B3, 2.1 times more Vitamin B5, 7.4 times more Vitamin B9 and 3 times more Vitamin K than Home Prepared Hummus.
• Both Hummus and Chickpea flour provide similar amounts of Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Chickpea flour have insufficient amounts of Vitamin C
• Both Home Prepared Hummus as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hummus vs Chickpea flour:

• 1 kilogram of Hummus has 3.8 times more Sodium than Chickpea flour.
• While 1 kg of Chickpea flour contains 4.1 times more Copper, 3.1 times more Iron, 5.7 times more Magnesium, 2.8 times more Manganese, 2.9 times more Phosphorus, 4.9 times more Potassium, 3.5 times more Selenium and 2.6 times more Zinc than Home Prepared Hummus.
• Both Hummus and Chickpea flour contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hummus has 1.3 times more Fat and 1.6 times more Saturated Fat than Chickpea flour.
• While 1 kg of Chickpea flour contains 2.2 times more Energy, 1.5 times more Omega 3, 1.4 times more Omega 6, 2.9 times more Carbohydrate, 40.2 times more Sugars, 2.7 times more Fiber and 4.6 times more Protein than Home Prepared Hummus.