Comparing Nutrients in 1 kilogram Roasted Almonds VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Hummus	11%	44%	45%

Macro Nutrients

	Roasted Almonds	Hummus	Recommended Dietary Allowance
Energy	206% 5980kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	88.6% 86g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	46.3% 0.74g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	155% 201g	130g per day for Men 19-50 years
Sugars	67% 48.6g	3.72% 2.7g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	105% 40g	38g per day for Men 19-50 years
Protein	374% 210g	86.8% 48.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	307% 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	138% 550μg	148% 590μg	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	0% 0mg	87.8% 79mg	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	1593% 239mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Hummus	Recommended Dietary Allowance
Calcium	268% 2680mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	249% 2.24mg	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	466% 37.3mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	247% 5.67mg	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	673% 4710mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.65% 24g	17.5% 649g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Hummus per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Hummus:

• 1 kilogram of Roasted Almonds has 23 times more Vitamin B2, 9.1 times more Vitamin B3 and 31.9 times more Vitamin E than Hummus.
• While 1 kg of Home Prepared Hummus contains 2.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Hummus provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Hummus:

• 1 kilogram of Roasted Almonds has 5.5 times more Calcium, 4.9 times more Copper, 2.4 times more Iron, 9.6 times more Magnesium, 3.9 times more Manganese, 4.3 times more Phosphorus, 4.1 times more Potassium and 3 times more Zinc than Hummus.
• While 1 kg of Home Prepared Hummus contains 80.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Hummus contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 3.4 times more Energy, 6.1 times more Fat, 3.6 times more Saturated Fat, 6.4 times more Omega 6, 18 times more Sugars, 2.7 times more Fiber and 4.3 times more Protein than Hummus.
• While 1 kg of Home Prepared Hummus contains 7.4 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Hummus offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3