Comparing Nutrients in 1 pound Commercial Hummus VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Almonds	14%	72%	14%

Macro Nutrients

	Commercial Hummus	Almonds	Recommended Dietary Allowance
Energy	37% 1075kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 81g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	206% 3.3g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	216% 36.6g	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	27.2% 19.7g	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	1.75% 1.27g	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 1.54g	% 18g	g per day for Men 19-50 years
Fiber	65.7% 25g	149% 56.7g	38g per day for Men 19-50 years
Protein	63% 35.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.4% 218μg	50% 200μg	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	0% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86% 103μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Almonds	Recommended Dietary Allowance
Calcium	21.3% 213mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	520% 4.68mg	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	144% 11.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	38.8% 21.3μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	129% 1932mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	129% 14mg	11mg per day for Men 19-50 years
Water	7.04% 260g	0.54% 20g	3700g per day for Men 19-50 years

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

• Commercial Hummus have more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 9 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 16.6 times more Vitamin E than Commercial Hummus.
• Both Commercial Hummus and Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Commercial Hummus as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Commercial Hummus vs Almonds:

• Commercial Hummus have 426 times more Sodium and 13 times more Water than Almonds.
• While Almonds contain 5.7 times more Calcium, 2.7 times more Copper, 1.5 times more Iron, 3.6 times more Magnesium, 1.9 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Potassium and 2.2 times more Zinc than Commercial Hummus.
• Both Commercial Hummus and Almonds have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Commercial Hummus have 241.7 times more Omega 3 than Almonds.
• While Almonds contain 2.4 times more Energy, 2.8 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6, 1.4 times more Carbohydrate, 7 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Commercial Hummus.
• Both Commercial Hummus as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.