Comparing Nutrients in 1 pound Commercial Hummus VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Commercial Hummus	Boiled Carrots	Recommended Dietary Allowance
Energy	37% 1075kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 81g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	206% 3.3g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	216% 36.6g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	21.6% 15.6g	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	1.75% 1.27g	2.25% 1.63g	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	% 0g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 1.54g	% 12.2g	g per day for Men 19-50 years
Fiber	65.7% 25g	36% 13.6g	38g per day for Men 19-50 years
Protein	63% 35.3g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	53.4% 0.69mg	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	54.4% 218μg	16% 63.5μg	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	18% 16.3mg	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	46.6% 7mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86% 103μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Boiled Carrots	Recommended Dietary Allowance
Calcium	21.3% 213mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	144% 11.5mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	30.6% 0.7mg	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	117% 821mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	38.8% 21.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	129% 1932mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	7.04% 260g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Commercial Hummus vs Boiled Carrots:

• Commercial Hummus have 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B9, 1.5 times more Vitamin E and 1.7 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A and more Vitamin C than Commercial Hummus.
• Both Commercial Hummus and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 1 lb.
• Both Commercial Hummus as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Commercial Hummus vs Boiled Carrots:

• Commercial Hummus have 1.6 times more Calcium, 22.2 times more Copper, 7.5 times more Iron, 7.5 times more Magnesium, 7.5 times more Manganese, 6 times more Phosphorus, 1.3 times more Potassium, 6.7 times more Selenium, 7.3 times more Sodium and 7.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Water than Commercial Hummus.

Comparison of macro-nutrients per 1 pound:

• Commercial Hummus have 6.8 times more Energy, 99 times more Fat, 85.4 times more Saturated Fat, 725 times more Omega 3, 92.8 times more Omega 6, 1.8 times more Carbohydrate, 1.8 times more Fiber and 10.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.6 times more Sugars than Commercial Hummus.
• Both Commercial Hummus as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.