Comparing Nutrients in 5 ounces Commercial Hummus VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Commercial Hummus	Chickpea flour	Recommended Dietary Allowance
Energy	11.6% 336kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	64.2% 1.03g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	67.3% 11.4g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	63% 82g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	21.2% 15.4g	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	0.55% 0.4g	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	% 0.48g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	19.7% 11g	56.7% 31.7g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	53.6% 0.7mg	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	17% 68μg	155% 619μg	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	14.6% 2.2mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.3μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Chickpea flour	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	144% 1.3mg	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	45% 3.6mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	99% 2.27mg	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	36.7% 257mg	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	12% 6.66μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	40.3% 604mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	36.2% 4mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Hummus VS Chickpea flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Commercial Hummus versus 5 oz of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Commercial Hummus vs Chickpea flour:

• 5 ounces of Commercial Hummus have 1.9 times more Vitamin E and 2.5 times more Vitamin K than Chickpea flour.
• While 5 oz of Chickpea flour contain 3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 9.1 times more Vitamin B9 than Commercial Hummus.
• Both Commercial Hummus and Chickpea flour provide similar amounts of Vitamin B2 per five ounces.
• Both Commercial Hummus as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Commercial Hummus vs Chickpea flour:

• 5 ounces of Commercial Hummus have 6.7 times more Sodium than Chickpea flour.
• While 5 oz of Chickpea flour contain 2.4 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium, 1.8 times more Selenium and 2 times more Zinc than Commercial Hummus.
• Both Commercial Hummus and Chickpea flour contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Commercial Hummus have 2.7 times more Fat, 3.7 times more Saturated Fat, 6.5 times more Omega 3 and 2.8 times more Omega 6 than Chickpea flour.
• While 5 oz of Chickpea flour contain 1.6 times more Energy, 3.9 times more Carbohydrate, 17.5 times more Sugars, 2 times more Fiber and 2.9 times more Protein than Commercial Hummus.