Comparing Nutrients in 300 calories Commercial Hummus VS Chickpea flour

Weight per 300 calories

• Commercial Hummus: 127g
• Chickpea flour: 77.5g

Chickpea flour has 1.6 times more energy per unit of mass than Commercial Hummus, which is high in comparison to other foods. Commercial Hummus having above average energy density.

Discover which food has more nutrients per 300 calories - Commercial Hummus or Chickpea flour?

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Commercial Hummus	Chickpea flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	5.35% 5.2g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	57.4% 0.92g	5.43% 0.087g	1.6g per day for Men 19-50 years
Omega 6	60% 10.2g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	34.5% 45g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	11.6% 8.4g	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	0.49% 0.35g	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.96g	22% 8.37g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0.14% 1.27μg	0.17% 1.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	8.54% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.2% 0.18mg	29.3% 0.38mg	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	15% 60.8μg	84.7% 339μg	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	13% 1.95mg	4.3% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	5.88% 7.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Chickpea flour	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	78.6% 0.71mg	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	40% 3.2mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	63.6% 1.46mg	54% 1.24mg	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	32.7% 229mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.82mg	20% 2.18mg	11mg per day for Men 19-50 years
Water	1.96% 72.7g	0.22% 7.97g	3700g per day for Men 19-50 years

Commercial Hummus VS Chickpea Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Commercial Hummus or Chickpea flour?

Lets compare vitamin content per 300 calories of Commercial Hummus vs Chickpea flour:

• 300 calories of Commercial Hummus have 2 times more Vitamin B2, 3 times more Vitamin E and 4.1 times more Vitamin K than Chickpea flour.
• While 300 kcal of Chickpea flour contain 1.9 times more Vitamin B1, 2.1 times more Vitamin B6 and 5.6 times more Vitamin B9 than Commercial Hummus.
• Both Commercial Hummus and Chickpea flour provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Chickpea flour have insufficient amounts of Vitamin E and Vitamin K
• Both Commercial Hummus as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Commercial Hummus vs Chickpea flour:

• 300 calories of Commercial Hummus have 10.9 times more Sodium than Chickpea flour.
• While 300 kcal of Chickpea flour contain 1.5 times more Copper, 1.4 times more Magnesium and 1.7 times more Potassium than Commercial Hummus.
• Both Commercial Hummus and Chickpea flour contain similar levels of Iron, Manganese, Phosphorus, Selenium and Zinc per 300 calories.
• Both Commercial Hummus as well as Chickpea flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Commercial Hummus have 4.3 times more Fat, 6 times more Saturated Fat, 10.6 times more Omega 3 and 4.6 times more Omega 6 than Chickpea flour.
• While 300 kcal of Chickpea flour contain 2.4 times more Carbohydrate, 10.7 times more Sugars and 1.8 times more Protein than Commercial Hummus.
• Both Commercial Hummus and Chickpea flour offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Chickpea flour provide inadequate amounts of Omega 3