Comparing Nutrients in 300 calories Potato Skin VS Commercial Hummus

Weight per 300 calories

• Potato Skin: 517g
• Commercial Hummus: 127g

Commercial Hummus have 4.1 times more energy per unit of mass than Raw Potato Skin, which is above average in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Commercial Hummus?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Potato Skin	Commercial Hummus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	57.4% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	60% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.78g	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	0.49% 0.35g	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	% 0.43g	g per day for Men 19-50 years
Fiber	34% 13g	18.3% 6.96g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	14.2% 0.18mg	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	22% 88μg	15% 60.8μg	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	65.5% 59mg	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	NA	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Commercial Hummus	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	53% 0.48mg	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	209% 16.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	63.6% 1.46mg	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	28% 197mg	32.7% 229mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	36% 539mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	16.6% 1.82mg	11mg per day for Men 19-50 years
Water	11.6% 431g	1.96% 72.7g	3700g per day for Men 19-50 years

Potato Skin VS Commercial Hummus Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Commercial Hummus?

Lets compare vitamin content per 300 calories of Potato Skin vs Commercial Hummus:

• 300 calories of Potato Skin have 1.2 times more Vitamin B2, 4.1 times more Vitamin B3, 3.6 times more Vitamin B5, 6.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Commercial Hummus.
• While 300 kcal of Commercial Hummus contain 1.9 times more Vitamin B1 than Raw Potato Skin.
• 300 calories of Commercial Hummus have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Commercial Hummus:

• 300 calories of Potato Skin have 2.6 times more Calcium, 4.6 times more Copper, 5.2 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 5.4 times more Potassium and 5.9 times more Water than Commercial Hummus.
• While 300 kcal of Commercial Hummus contain 3.8 times more Selenium and 10.4 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Commercial Hummus contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium
• 300 calories of Commercial Hummus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 3.4 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Commercial Hummus.
• While 300 kcal of Commercial Hummus contain 43.6 times more Fat, 24.1 times more Saturated Fat, 17.7 times more Omega 3 and 61.8 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Commercial Hummus offer comparable quantities of Energy per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6