Comparing Nutrients in 500 calories Hummus VS Chickpea flour

Weight per 500 calories

• Hummus: 283g
• Chickpea flour: 129g

Chickpea flour has 2.2 times more energy per unit of mass than Home Prepared Hummus, which is high in comparison to other foods. Hummus having above average energy density.

Discover which food has more nutrients per 500 calories - Hummus or Chickpea flour?

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Hummus	Chickpea flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	8.9% 8.64g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	34% 5.75g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 57g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	19.3% 14g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.7% 11.3g	36.7% 14g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Hummus	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.04% 1.13mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.7% 1.13mg	49% 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	41.7% 167μg	141% 565μg	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	24.8% 22.3mg	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	14% 2.1mg	7.15% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.06% 8.47μg	9.8% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Chickpea flour	Recommended Dietary Allowance
Calcium	14% 138mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	131% 1.18mg	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	55% 4.4mg	78.5% 6.28mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	90% 2.07mg	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	44.4% 311mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.78μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	5.5% 82.7mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	4.95% 183g	0.36% 13.3g	3700g per day for Men 19-50 years

Hummus VS Chickpea Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hummus or Chickpea flour?

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

• 500 calories of Hummus have 1.8 times more Vitamin B6, more Vitamin C and 2 times more Vitamin E than Chickpea flour.
• While 500 kcal of Chickpea flour contain 2.5 times more Vitamin B1, 2 times more Vitamin B3 and 3.4 times more Vitamin B9 than Home Prepared Hummus.
• Both Hummus and Chickpea flour provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Hummus have insufficient amounts of Vitamin B3
• 500 calories of Chickpea flour have insufficient amounts of Vitamin C and Vitamin E
• Both Home Prepared Hummus as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Hummus vs Chickpea flour:

• 500 calories of Hummus have 2.4 times more Calcium and 8.3 times more Sodium than Chickpea flour.
• While 500 kcal of Chickpea flour contain 1.9 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Selenium than Home Prepared Hummus.
• Both Hummus and Chickpea flour contain similar levels of Zinc per 500 calories.
• 500 calories of Chickpea flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hummus have 2.8 times more Fat, 3.6 times more Saturated Fat, 1.4 times more Omega 3 and 1.5 times more Omega 6 than Chickpea flour.
• While 500 kcal of Chickpea flour contain 1.3 times more Carbohydrate, 18.4 times more Sugars and 2.1 times more Protein than Home Prepared Hummus.
• Both Hummus and Chickpea flour offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Chickpea flour provide inadequate amounts of Omega 3