Comparing Nutrients in 1 kilogram Hummus VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Potato Skin	17%	1%	82%

Macro Nutrients

	Hummus	Potato Skin	Recommended Dietary Allowance
Energy	61% 1770kcal	20% 580kcal	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	96% 124g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	86.8% 48.6g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Hummus	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	49% 490mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	247% 5.67mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	17.5% 649g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Potato Skin per 1 kg

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

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

• 1 kilogram of Hummus has 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6 and 3.5 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.6 times more Vitamin B3 and 1.4 times more Vitamin C than Home Prepared Hummus.
• Both Hummus and Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Home Prepared Hummus as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hummus vs Potato Skin:

• 1 kilogram of Hummus has 1.6 times more Calcium, 1.3 times more Magnesium, 2.9 times more Phosphorus, 8 times more Selenium, 24.2 times more Sodium and 3.1 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.9 times more Copper, 2.1 times more Iron, 2.4 times more Potassium and 1.3 times more Water than Home Prepared Hummus.
• Both Hummus and Potato Skin contain similar levels of Manganese per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hummus has 3.1 times more Energy, 85.9 times more Fat, 43.9 times more Saturated Fat, 7.4 times more Omega 3, 63.6 times more Omega 6, 1.6 times more Carbohydrate, 1.6 times more Fiber and 1.9 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6