Comparing Nutrients in 5 ounces Oranges with Peel VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Oranges with Peel	Commercial Hummus	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	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	17% 22g	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	16.8% 6.38g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Commercial Hummus	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	40.3% 604mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.2% 81.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Commercial Hummus per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Commercial Hummus:

• 5 ounces of Oranges with Peel have more Vitamin C than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Commercial Hummus provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Commercial Hummus have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Commercial Hummus have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Commercial Hummus:

• 5 ounces of Oranges with Peel have 1.5 times more Calcium and 1.4 times more Water than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 6.6 times more Copper, 3.2 times more Iron, 5.4 times more Magnesium, 8.2 times more Phosphorus, 1.6 times more Potassium, 6.7 times more Selenium, 213 times more Sodium and 13.1 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Commercial Hummus contain 3.8 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 and 6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Commercial Hummus offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6