Comparing Nutrients in 5 ounces Commercial Hummus VS 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	11.6% 336kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	64.2% 1.03g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	67.3% 11.4g	0.37% 0.062g	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	13% 17g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.55% 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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	19.7% 11g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	5.83% 0.052mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	1.4% 0.033mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	12% 6.66μg	NA	55μg per day for Men 19-50 years
Sodium	40.3% 604mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Commercial Hummus vs Valencia Oranges:

• Commercial Hummus have 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A 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 5 oz.

Comparing minerals per 5 ounces for Commercial Hummus vs Valencia Oranges:

• Commercial Hummus have 10.2 times more Copper, 28.2 times more Iron, 7.5 times more Magnesium, 50.2 times more Manganese, 10.6 times more Phosphorus, 1.7 times more Potassium, more Sodium and 24 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Water than Commercial Hummus.
• Both Commercial Hummus and Raw Valencia Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Commercial Hummus have 4.8 times more Energy, 59.4 times more Fat, 73.2 times more Saturated Fat, 45.3 times more Omega 3, 183.6 times more Omega 6, 1.3 times more Carbohydrate, 2.2 times more Fiber and 7.5 times more Protein than Raw Valencia Oranges.
• Both Commercial Hummus as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.