Comparing Nutrients in 1 pound Hummus VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Hummus	Sunflower Seeds	Recommended Dietary Allowance
Energy	27.7% 803kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	16% 5.18g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	54.3% 9.23g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	69.8% 91g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	16.4% 12g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	47.7% 18g	103% 39g	38g per day for Men 19-50 years
Protein	39.4% 22g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Hummus	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	469% 6.1mg	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	67% 268μg	257% 1030μg	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	40% 36mg	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	22.7% 3.4mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.2% 222mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	907% 8.16mg	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	88.5% 7.08mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	385% 8.85mg	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	71.3% 499mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	7.95% 294g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Home Prepared Hummus have 5.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.6 times more Vitamin B1, 6.8 times more Vitamin B2, 20.9 times more Vitamin B3, 3.9 times more Vitamin B5, 3.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 46.9 times more Vitamin E than Home Prepared Hummus.
• Both Home Prepared Hummus as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hummus vs Sunflower Seeds:

• Home Prepared Hummus have 26.9 times more Sodium and 13.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 8 times more Copper, 3.4 times more Iron, 11.2 times more Magnesium, 3.4 times more Manganese, 6 times more Phosphorus, 3.7 times more Potassium, 22.1 times more Selenium and 4.6 times more Zinc than Home Prepared Hummus.

Comparison of macro-nutrients per 1 pound:

• Home Prepared Hummus have 1.2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Energy, 6 times more Fat, 3.9 times more Saturated Fat, 11.3 times more Omega 6, 9.7 times more Sugars, 2.2 times more Fiber and 4.3 times more Protein than Home Prepared Hummus.
• Both Home Prepared Hummus and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 lb.
• Both Home Prepared Hummus as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.