Comparing Nutrients in 1 kilogram Hummus VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Hummus	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1770kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	88.6% 86g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	176% 229g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	105% 40g	279% 106g	38g per day for Men 19-50 years
Protein	86.8% 48.6g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Hummus	Oil Roasted Sunflower Seeds	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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	49% 490mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	247% 5.67mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	474% 52mg	11mg per day for Men 19-50 years
Water	17.5% 649g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hummus vs Oil Roasted Sunflower Seeds:

• Home Prepared Hummus have 7.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 5.4 times more Vitamin B2, 10.4 times more Vitamin B3, 24.2 times more Vitamin B5, 2 times more Vitamin B6, 4 times more Vitamin B9 and 48.4 times more Vitamin E than Home Prepared Hummus.
• Both Home Prepared Hummus and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 kg.
• Both Home Prepared Hummus as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hummus vs Oil Roasted Sunflower Seeds:

• Home Prepared Hummus have 80.7 times more Sodium and 42.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Calcium, 8.1 times more Copper, 2.7 times more Iron, 4.4 times more Magnesium, 3.7 times more Manganese, 10.4 times more Phosphorus, 2.8 times more Potassium, 32.6 times more Selenium and 4.8 times more Zinc than Home Prepared Hummus.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels contain 3.3 times more Energy, 6 times more Fat, 6.2 times more Saturated Fat, 16.8 times more Omega 6, 11.5 times more Sugars, 2.7 times more Fiber and 4.1 times more Protein than Home Prepared Hummus.
• Both Home Prepared Hummus and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Carbohydrate per 1 kg.
• Both Home Prepared Hummus as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.