Comparing Nutrients in 1 pound Baked Potato Flesh VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Baked Potato Flesh	Commercial Hummus	Recommended Dietary Allowance
Energy	14.5% 422kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	83.3% 81g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	36.3% 11.6g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	206% 3.3g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	216% 36.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	52.3% 68g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	3.88% 2.8g	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	1.75% 1.27g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	18% 6.8g	65.7% 25g	38g per day for Men 19-50 years
Protein	16% 8.9g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	51% 0.66mg	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	10.2% 41μg	54.4% 218μg	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	64.5% 58mg	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	1.2% 0.18mg	46.6% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	86% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Commercial Hummus	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	190% 1.7mg	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	20% 1.6mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	228% 5.24mg	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	32.4% 227mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	38.8% 21.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	129% 1932mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	9.25% 342g	7.04% 260g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Commercial Hummus per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Commercial Hummus:

• 1 pound of Baked Potato Flesh has 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Commercial Hummus.
• While 1 lb of Commercial Hummus contains 1.5 times more Vitamin B1, 6 times more Vitamin B2, 5.3 times more Vitamin B9, 38.5 times more Vitamin E and 76 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 pound of Commercial Hummus have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Commercial Hummus:

• 1 pound of Baked Potato Flesh has 1.3 times more Potassium and 1.3 times more Water than Commercial Hummus.
• While 1 lb of Commercial Hummus contains 9.4 times more Calcium, 1.8 times more Copper, 7.3 times more Iron, 3 times more Magnesium, 7.2 times more Manganese, 3.6 times more Phosphorus, 15.7 times more Selenium, 85.2 times more Sodium and 5 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.4 times more Carbohydrate and 2.7 times more Sugars than Commercial Hummus.
• While 1 lb of Commercial Hummus contains 2.5 times more Energy, 178.2 times more Fat, 98.5 times more Saturated Fat, 72.5 times more Omega 3, 252.4 times more Omega 6, 3.7 times more Fiber and 4 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6