Comparing Nutrients in 500 calories Hummus VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 500 calories

• Hummus: 283g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 1163g

Hummus have 4.1 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has above average energy density when compared to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Hummus or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Hummus	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	7.45% 2.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	34% 5.75g	40% 6.8g	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	44% 57.2g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	58.5% 42.4g	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	6.1% 2.33g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Hummus	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.04% 1.13mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.7% 1.13mg	27.7% 0.36mg	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	26% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	412% 9.9μg	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	83.3% 500IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	8.53% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.06% 8.47μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	14% 138mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	213% 1.9mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	31.3% 0.72mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.78μg	48.6% 26.7μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	36.4% 547mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	27.5% 3.02mg	11mg per day for Men 19-50 years
Water	4.95% 183g	28.4% 1051g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hummus vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Home Prepared Hummus have 3.1 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin E than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain more Vitamin A, 1.3 times more Vitamin B1, 14.6 times more Vitamin B2, 4.4 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12, more Vitamin D and 4.1 times more Vitamin K than Home Prepared Hummus.

Comparing minerals per 500 calories for Hummus vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Home Prepared Hummus have 2.2 times more Manganese and 1.3 times more Sodium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 10.3 times more Calcium, 3 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 2.9 times more Potassium, 3.9 times more Selenium and 5.7 times more Water than Home Prepared Hummus.
• Both Home Prepared Hummus and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Home Prepared Hummus have 1.4 times more Fat, 1.4 times more Saturated Fat and 4.9 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 4.2 times more Omega 3, 55.6 times more Sugars and 2.2 times more Protein than Home Prepared Hummus.
• Both Home Prepared Hummus and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Home Prepared Hummus as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.