Comparing Nutrients in 1 kilogram Hummus VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Hummus	Baked Potato Skin	Recommended Dietary Allowance
Energy	61% 1770kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	88.6% 86g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	354% 461g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	19.3% 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	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	208% 79g	38g per day for Men 19-50 years
Protein	86.8% 48.6g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Hummus	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	102% 1.22mg	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	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Baked Potato Skin	Recommended Dietary Allowance
Calcium	49% 490mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	247% 5.67mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	169% 5730mg	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	14% 210mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	17.5% 649g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Hummus vs Baked Potato Skin:

• 1 kilogram of Hummus has 2.7 times more Vitamin B9, 18.8 times more Vitamin E and 1.8 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.4 times more Vitamin B1, 2 times more Vitamin B2, 7.7 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.7 times more Vitamin C than Home Prepared Hummus.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Home Prepared Hummus as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hummus vs Baked Potato Skin:

• 1 kilogram of Hummus has 1.4 times more Calcium, 3.4 times more Selenium, 11.5 times more Sodium and 2.2 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.6 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium and 3.3 times more Potassium than Home Prepared Hummus.
• Both Hummus and Baked Potato Skin contain similar levels of Manganese and Phosphorus per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hummus has 85.9 times more Fat, 43.9 times more Saturated Fat, 7.4 times more Omega 3 and 63.6 times more Omega 6 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.3 times more Carbohydrate and 2 times more Fiber than Home Prepared Hummus.
• Both Hummus and Baked Potato Skin offer comparable quantities of Energy and Protein per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6