Comparing Nutrients in 1 pound Commercial Hummus VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Commercial Hummus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37% 1075kcal	91% 2640kcal	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	74% 23.7g	32g per day for Men 19-50 years
Omega 3	206% 3.3g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	216% 36.6g	875% 149g	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	84% 109g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	17% 12.4g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	63% 35.3g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Roasted Sunflower Seeds	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	281% 3.65mg	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	269% 1075μg	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	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86% 103μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.3% 213mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	38.8% 21.3μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	129% 1932mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	218% 24mg	11mg per day for Men 19-50 years
Water	7.04% 260g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Commercial Hummus vs Roasted Sunflower Seeds:

• Commercial Hummus have 1.5 times more Vitamin B1 and 8.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 6.9 times more Vitamin B3, 20.3 times more Vitamin B5, 5.5 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 16.9 times more Vitamin E than Commercial Hummus.
• Both Commercial Hummus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Commercial Hummus vs Roasted Sunflower Seeds:

• Commercial Hummus have 142 times more Sodium and 47.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 4.9 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 6.4 times more Phosphorus, 2.7 times more Potassium, 16.9 times more Selenium and 3.7 times more Zinc than Commercial Hummus.

Comparison of macro-nutrients per 1 pound:

• Commercial Hummus have 10.5 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Energy, 2.8 times more Fat, 2 times more Saturated Fat, 4.1 times more Omega 6, 1.6 times more Carbohydrate, 4.4 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Commercial Hummus.
• Both Commercial Hummus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.