Comparing Nutrients in 5 ounces Valencia Oranges VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Valencia Oranges	Commercial Hummus	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	64.2% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	67.3% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.88g	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	0.55% 0.4g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	16% 0.21mg	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	14% 55.3μg	17% 68μg	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	76.4% 68.7mg	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	NA	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Commercial Hummus	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	59.4% 0.53mg	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	1.6% 0.13mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	71% 1.64mg	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	3.44% 24mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	40.3% 604mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.2% 81.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Commercial Hummus per 5 oz

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

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

• 5 ounces of Valencia Oranges have more Vitamin C than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Commercial Hummus provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Commercial Hummus have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Valencia Oranges have 1.5 times more Water than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 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.
• Both Valencia Oranges and Commercial Hummus contain similar levels of Calcium per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Commercial Hummus contain 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.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein