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

Weight per 500 calories

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

Home Prepared Hummus have 4.1 times more energy per unit of mass than Soymilk, original and vanilla, with added calcium, vitamins A and D, which is above average in comparison 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 - Soymilk, original and vanilla, with added calcium, vitamins A and D or Hummus?

Macros Ratio

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

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Hummus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	10% 3.22g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	34% 5.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.2g	43.7% 57g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	1.05% 0.76g	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	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	6.1% 2.33g	29.7% 11.3g	38g per day for Men 19-50 years
Protein	54% 30.2g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Hummus	Recommended Dietary Allowance
Vitamin A	71% 640μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	7.04% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	86.7% 1.13mg	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	26% 105μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	412% 9.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	24.8% 22.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	83.3% 500IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.53% 1.28mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	7.06% 8.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Hummus	Recommended Dietary Allowance
Calcium	143% 1430mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	70.3% 0.63mg	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	61% 4.9mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	69.6% 1.6mg	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	71.4% 500mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	48.6% 26.7μg	12.3% 6.78μg	55μg per day for Men 19-50 years
Sodium	36.4% 547mg	45.6% 684mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.02mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	4.95% 183g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 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.
• While Home Prepared Hummus contain 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.

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 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.
• While Home Prepared Hummus contain 2.2 times more Manganese and 1.3 times more Sodium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Home Prepared Hummus have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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