Comparing Nutrients in 1 pound Commercial Hummus VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Commercial Hummus	Oranges with Peel	Recommended Dietary Allowance
Energy	37% 1075kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 81g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	206% 3.3g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	216% 36.6g	1.17% 0.2g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.54g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	63% 35.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46.6% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86% 103μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Oranges with Peel	Recommended Dietary Allowance
Calcium	21.3% 213mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	26% 889mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	7.04% 260g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Hummus VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Commercial Hummus versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Commercial Hummus vs Oranges with Peel :

• 1 pound of Commercial Hummus has 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains more Vitamin C than Commercial Hummus.
• Both Commercial Hummus and Oranges with Peel provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Commercial Hummus have insufficient amounts of Vitamin C
• Both Commercial Hummus as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Commercial Hummus vs Oranges with Peel :

• 1 pound of Commercial Hummus has 6.6 times more Copper, 3.2 times more Iron, 5.4 times more Magnesium, 8.2 times more Phosphorus, 1.6 times more Potassium, 6.7 times more Selenium, 213 times more Sodium and 13.1 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.5 times more Calcium and 1.4 times more Water than Commercial Hummus.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Commercial Hummus has 3.8 times more Energy, 59.4 times more Fat, 73.2 times more Saturated Fat, 45.3 times more Omega 3, 183.6 times more Omega 6, 1.2 times more Fiber and 6 times more Protein than Oranges with Peel .
• Both Commercial Hummus and Oranges with Peel offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6