Comparing Nutrients in 5 ounces Hummus VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Hummus	Baked Red Potatoes	Recommended Dietary Allowance
Energy	8.65% 251kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	5.05% 1.6g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	6.56% 0.1g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	15% 5.67g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Hummus	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.14% 0.41mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	23% 0.3mg	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	21% 83.6μg	9.57% 38.3μg	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	12.4% 11mg	20% 18mg	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	7.1% 1.06mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	27.4% 0.25mg	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	27.6% 2.2mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	10.7% 0.25mg	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	22.3% 156mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	NA	55μg per day for Men 19-50 years
Sodium	23% 343mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Hummus vs Baked Red Potatoes:

• Home Prepared Hummus have 1.2 times more Vitamin B1, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 9.4 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Vitamin B3 and 1.6 times more Vitamin C than Home Prepared Hummus.
• Both Home Prepared Hummus and Baked Whole Red Potatoes have similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per 5 oz.
• Both Home Prepared Hummus as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hummus vs Baked Red Potatoes:

• Home Prepared Hummus have 5.4 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 3.3 times more Manganese, 1.5 times more Phosphorus, 20.2 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.2 times more Potassium than Home Prepared Hummus.
• Both Home Prepared Hummus and Baked Whole Red Potatoes have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Home Prepared Hummus have 2 times more Energy, 57.3 times more Fat, 28.5 times more Saturated Fat, 4.9 times more Omega 3, 41.5 times more Omega 6, 2.2 times more Fiber and 2.1 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.3 times more Sugars than Home Prepared Hummus.
• Both Home Prepared Hummus and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 5 oz.
• Both Home Prepared Hummus as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.