Comparing Nutrients in 1 kilogram Hummus VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Hummus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	61% 1770kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	88.6% 86g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	NA	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	201% 262g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	86.8% 48.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Hummus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	87.8% 79mg	19% 17mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	49% 490mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	51% 1730mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2420mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	NA	11mg per day for Men 19-50 years
Water	17.5% 649g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Hummus vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Hummus has 4.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Hummus vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Hummus has 3.3 times more Calcium and 3.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.6 times more Potassium than Home Prepared Hummus.
• Both Hummus and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hummus has 1.4 times more Energy, 4.7 times more Fat, 6.8 times more Saturated Fat, 1.5 times more Fiber and 2.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Carbohydrate than Home Prepared Hummus.