Comparing Nutrients in 500 calories Chickpea flour VS Commercial Hummus

Weight per 500 calories

• Chickpea flour: 129g
• Commercial Hummus: 211g

Chickpea flour has 1.6 times more energy per 100g than Commercial Hummus. It has high energy density when compared to other foods. Commercial Hummus having above average energy density.

Which food has more nutrients per 500 calories - Chickpea flour or Commercial Hummus?

Macros Ratio

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

Macro Nutrients

	Chickpea flour	Commercial Hummus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.64g	38.8% 37.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	19.3% 14g	1.8% 1.3g	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	0.81% 0.59g	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	% 0.72g	g per day for Men 19-50 years
Fiber	36.7% 14g	30.5% 11.6g	38g per day for Men 19-50 years
Protein	51.7% 29g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	0.23% 2.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	23.7% 0.31mg	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	141% 565μg	25.3% 101μg	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	7.15% 1.07mg	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Commercial Hummus	Recommended Dietary Allowance
Calcium	5.8% 58mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	88.4% 0.8mg	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	78.5% 6.28mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	106% 2.44mg	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	58.7% 411mg	54.6% 382mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	19.4% 658mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.7mg	60% 899mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	3.27% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chickpea flour vs Commercial Hummus:

• Chickpea flour has 1.9 times more Vitamin B1, 2.1 times more Vitamin B6 and 5.6 times more Vitamin B9 than Commercial Hummus.
• While Commercial Hummus contain 2 times more Vitamin B2, 3 times more Vitamin E and 4.1 times more Vitamin K than Chickpea flour.
• Both Chickpea flour and Commercial Hummus have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Chickpea flour as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chickpea flour vs Commercial Hummus:

• Chickpea flour has 1.5 times more Copper, 1.4 times more Magnesium and 1.7 times more Potassium than Commercial Hummus.
• While Commercial Hummus contain 1.7 times more Calcium and 10.9 times more Sodium than Chickpea flour.
• Both Chickpea flour and Commercial Hummus have similar amounts of Iron, Manganese, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Chickpea flour has 2.4 times more Carbohydrate, 10.7 times more Sugars, 1.2 times more Fiber and 1.8 times more Protein than Commercial Hummus.
• While Commercial Hummus contain 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.
• Both Chickpea flour and Commercial Hummus have similar amounts of Energy per 500 kcal.
• Both Chickpea flour as well as Commercial Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.