Comparing Nutrients in 500 calories Commercial Hummus VS Broccoli

Weight per 500 calories

• Commercial Hummus: 211g
• Broccoli: 1471g

Commercial Hummus have 7 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Broccoli	27%	8%	65%

Macro Nutrients

	Commercial Hummus	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38.8% 37.6g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	75% 98g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	34.5% 25g	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	0.81% 0.59g	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.72g	% 1.47g	g per day for Men 19-50 years
Fiber	30.5% 11.6g	101% 38.2g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Broccoli	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	198% 2.57mg	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	25.3% 101μg	232% 926μg	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	1458% 1312mg	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	21.7% 3.25mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Broccoli	Recommended Dietary Allowance
Calcium	9.9% 99mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	80% 0.72mg	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	67% 5.36mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	134% 3.1mg	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	54.6% 382mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	18% 9.9μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	3.27% 121g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 216.1 times more Vitamin A, 3.1 times more Vitamin B1, 6.4 times more Vitamin B2, 4.3 times more Vitamin B3, 11.5 times more Vitamin B5, 8.4 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 31.1 times more Vitamin K than Commercial Hummus.
• Both Commercial Hummus as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Commercial Hummus vs Broccoli:

• Commercial Hummus have 1.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 7 times more Calcium, 2 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus, 7.1 times more Potassium, 3.7 times more Selenium, 2 times more Zinc and 10.8 times more Water than Commercial Hummus.
• Both Commercial Hummus and Raw Broccoli have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Commercial Hummus have 6.9 times more Fat, 3.2 times more Saturated Fat, 1.7 times more Omega 3 and 23.6 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Carbohydrate, 19.1 times more Sugars, 16.9 times more Fructose, 3.3 times more Fiber and 2.5 times more Protein than Commercial Hummus.
• Both Commercial Hummus and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Commercial Hummus as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.