Comparing Nutrients in 1 kilogram Baked White Potatoes VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Hummus	11%	44%	45%

Macro Nutrients

	Baked White Potatoes	Hummus	Recommended Dietary Allowance
Energy	31.7% 920kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	88.6% 86g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	46.3% 0.74g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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% 211g	155% 201g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	105% 40g	38g per day for Men 19-50 years
Protein	37.5% 21g	86.8% 48.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Hummus	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Hummus	Recommended Dietary Allowance
Calcium	10% 100mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	99% 11mg	11mg per day for Men 19-50 years
Water	20.4% 754g	17.5% 649g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Hummus:

• Baked Whole White Potatoes have 3.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin C than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.9 times more Vitamin B1, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 18.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Home Prepared Hummus have similar amounts of Vitamin B2 and Vitamin K per 1 kg.
• Both Baked Whole White Potatoes as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Hummus:

• Baked Whole White Potatoes have 3.1 times more Potassium than Home Prepared Hummus.
• While Home Prepared Hummus contain 4.9 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 3 times more Manganese, 1.5 times more Phosphorus, 4.8 times more Selenium, 34.6 times more Sodium and 3.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Home Prepared Hummus have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 5.7 times more Sugars than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.9 times more Energy, 57.3 times more Fat, 28.5 times more Saturated Fat, 4.9 times more Omega 3, 41.5 times more Omega 6, 1.9 times more Fiber and 2.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Home Prepared Hummus have similar amounts of Carbohydrate per 1 kg.
• Both Baked Whole White Potatoes as well as Home Prepared Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.