Comparing Nutrients in 1 kilogram Hummus VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Hummus	Oranges with Peel	Recommended Dietary Allowance
Energy	61% 1770kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	88.6% 86g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	119% 155g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	86.8% 48.6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Hummus	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	50% 7.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Oranges with Peel	Recommended Dietary Allowance
Calcium	49% 490mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	247% 5.67mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	17.5% 649g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Hummus vs Oranges with Peel :

• 1 kilogram of Hummus has 4.3 times more Vitamin B6 and 2 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Vitamin B3 and 9 times more Vitamin C than Home Prepared Hummus.
• Both Hummus and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• Both Home Prepared Hummus as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Hummus vs Oranges with Peel :

• 1 kilogram of Hummus has 3.9 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 5 times more Phosphorus, 3.4 times more Selenium, 121 times more Sodium and 9.9 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Calcium and 1.3 times more Water than Home Prepared Hummus.
• Both Hummus and Oranges with Peel contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hummus has 2.8 times more Energy, 28.6 times more Fat, 32.6 times more Saturated Fat, 4.6 times more Omega 3, 46.3 times more Omega 6, 1.3 times more Carbohydrate and 3.7 times more Protein than Oranges with Peel .
• Both Hummus and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6