Comparing Nutrients in 1 pound Commercial Hummus VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Commercial Hummus	Blanched Almonds	Recommended Dietary Allowance
Energy	37% 1075kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 81g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	56% 18g	32g per day for Men 19-50 years
Omega 3	206% 3.3g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	216% 36.6g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	29% 21g	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% 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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.54g	% 20.2g	g per day for Men 19-50 years
Fiber	65.7% 25g	118% 45g	38g per day for Men 19-50 years
Protein	63% 35.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	40% 0.52mg	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	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	21.3% 213mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	38.8% 21.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	129% 1932mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	7.04% 260g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Commercial Hummus have 1.3 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5.6 times more Vitamin B2, 3.4 times more Vitamin B3 and 15.4 times more Vitamin E than Commercial Hummus.
• Both Commercial Hummus and Blanched Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Commercial Hummus as well as Blanched 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 Blanched Almonds:

• Commercial Hummus have 1.5 times more Selenium, 22.4 times more Sodium and 12.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5 times more Calcium, 2.7 times more Copper, 1.3 times more Iron, 3.6 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Commercial Hummus.

Comparison of macro-nutrients per 1 pound:

• Commercial Hummus have 181.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Energy, 2.9 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6, 7.5 times more Sugars, 1.8 times more Fiber and 2.8 times more Protein than Commercial Hummus.
• Both Commercial Hummus and Blanched Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Commercial Hummus as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.