Comparing Nutrients in 500 calories Commercial Hummus VS Valencia Oranges

Weight per 500 calories

• Commercial Hummus: 211g
• Valencia Oranges: 1020g

Commercial Hummus have 4.8 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Commercial Hummus	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38.8% 37.6g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	2.64% 0.45g	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	93% 121g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	NA	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	67% 25.5g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.9% 99mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	18% 9.9μg	NA	55μg per day for Men 19-50 years
Sodium	60% 899mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	3.27% 121g	24% 881g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain 58 times more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B5, 2.1 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Commercial Hummus.
• Both Commercial Hummus as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Commercial Hummus vs Valencia Oranges:

• Commercial Hummus have 2.1 times more Copper, 5.8 times more Iron, 1.6 times more Magnesium, 10.4 times more Manganese, 2.2 times more Phosphorus, more Sodium and 5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.1 times more Calcium, 2.8 times more Potassium and 7.3 times more Water than Commercial Hummus.

Comparison of macro-nutrients per 500 calories:

• Commercial Hummus have 12.3 times more Fat, 15.1 times more Saturated Fat, 9.4 times more Omega 3, 38 times more Omega 6 and 1.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.8 times more Carbohydrate and 2.2 times more Fiber than Commercial Hummus.
• Both Commercial Hummus and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Commercial Hummus as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.