Comparing Nutrients in 500 calories Commercial Hummus VS Almonds

Weight per 500 calories

• Commercial Hummus: 211g
• Almonds: 86.4g

Almonds have 2.4 times more energy per unit of mass than Commercial Hummus, which is very high in comparison to other foods. Commercial Hummus having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Almonds	14%	72%	14%

Macro Nutrients

	Commercial Hummus	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38.8% 37.6g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	62.6% 10.6g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.72g	% 3.4g	g per day for Men 19-50 years
Fiber	30.5% 11.6g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Almonds	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.3% 101μg	9.5% 38μg	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	21.7% 3.25mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Almonds	Recommended Dietary Allowance
Calcium	9.9% 99mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	18% 9.9μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.27% 121g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Commercial Hummus have 1.9 times more Vitamin B1, 1.8 times more Vitamin B5, 2.6 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 6.8 times more Vitamin E than Commercial Hummus.
• Both Commercial Hummus as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Commercial Hummus vs Almonds:

• Commercial Hummus have 1.7 times more Iron, 1.3 times more Manganese, 2.8 times more Selenium and 1040.7 times more Sodium than Almonds.
• While Almonds contain 2.3 times more Calcium and 1.5 times more Magnesium than Commercial Hummus.
• Both Commercial Hummus and Almonds have similar amounts of Copper, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Commercial Hummus have 1.6 times more Saturated Fat, 590.4 times more Omega 3, 1.6 times more Omega 6 and 1.7 times more Carbohydrate than Almonds.
• While Almonds contain 2.9 times more Sugars than Commercial Hummus.
• Both Commercial Hummus and Almonds have similar amounts of Energy, Fat, Fiber and Protein per 500 kcal.
• Both Commercial Hummus as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.