Comparing Nutrients in 300 calories Commercial Hummus VS Florida Oranges

Weight per 300 calories

• Commercial Hummus: 127g
• Florida Oranges: 652g

Commercial Hummus have 5.2 times more energy per 100g than Florida Oranges. It has above average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Which food has more nutrients per 300 calories - Commercial Hummus or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Commercial Hummus	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	57.4% 0.92g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	60% 10.2g	1.2% 0.2g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	82.2% 59.6g	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	41% 15.7g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.14% 1.27μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.2% 0.18mg	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Florida Oranges	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	28.3% 0.25mg	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	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	63.6% 1.46mg	6.8% 0.16mg	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	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.82mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	1.96% 72.7g	15.4% 568g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Commercial Hummus vs Florida Oranges:

• Commercial Hummus have 1.7 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 56.7 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Commercial Hummus.
• Both Commercial Hummus as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Commercial Hummus vs Florida Oranges:

• Commercial Hummus have 1.9 times more Copper, 5.5 times more Iron, 1.5 times more Magnesium, 9.3 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Selenium, more Sodium and 3.5 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.7 times more Calcium, 2.8 times more Potassium and 7.8 times more Water than Commercial Hummus.

Comparison of macro-nutrients per 300 calories:

• Commercial Hummus have 16.5 times more Fat, 19.9 times more Saturated Fat, 12.8 times more Omega 3, 50.6 times more Omega 6 and 2.2 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 4 times more Carbohydrate, 76 times more Sugars and 2.2 times more Fiber than Commercial Hummus.
• Both Commercial Hummus and Raw Florida Oranges have similar amounts of Energy per 300 kcal.
• Both Commercial Hummus as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.