Comparing Nutrients in 500 calories Commercial Hummus VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Commercial Hummus: 211g
• Canned Carrots with Liquids and Salt: 2174g

Commercial Hummus have 10.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has above average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Commercial Hummus or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Commercial Hummus	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38.8% 37.6g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	7.16% 1.2g	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	89.8% 117g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	73.8% 53.5g	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	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	% 0.72g	NA	g per day for Men 19-50 years
Fiber	30.5% 11.6g	103% 39g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	187% 2.43mg	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	43.5% 174μg	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	48.3% 43.5mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	9.9% 99mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	249% 2.24mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	425% 9.8mg	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	62% 435mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	18% 9.9μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	3.27% 121g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Commercial Hummus vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 6316.6 times more Vitamin A, 2.2 times more Vitamin B2, 4.2 times more Vitamin B3, 4.1 times more Vitamin B5, 7.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 4.9 times more Vitamin E and 4.4 times more Vitamin K than Commercial Hummus.
• Both Commercial Hummus and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Commercial Hummus as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Commercial Hummus vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 6.8 times more Calcium, 2.8 times more Copper, 2.1 times more Iron, 4 times more Manganese, 5.7 times more Potassium, 5.8 times more Sodium, 2.1 times more Zinc and 16.7 times more Water than Commercial Hummus.
• Both Commercial Hummus and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Commercial Hummus have 12.4 times more Fat, 9.9 times more Saturated Fat, 8.8 times more Omega 3, 14 times more Omega 6 and 1.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.7 times more Carbohydrate, 40.9 times more Sugars and 3.4 times more Fiber than Commercial Hummus.
• Both Commercial Hummus and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Commercial Hummus as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.