Comparing Nutrients in 5 ounces Oranges with Peel VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Hummus	11%	44%	45%

Macro Nutrients

	Oranges with Peel	Hummus	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	8.65% 251kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.05% 1.6g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.56% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	0.53% 0.38g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	15% 5.67g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Hummus	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	8.14% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	43.5% 0.57mg	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	21% 83.6μg	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	12.4% 11mg	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	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Hummus	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	35.3% 0.32mg	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	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	NA	35% 0.8mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Hummus per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Hummus:

• 5 ounces of Oranges with Peel have 1.3 times more Vitamin B3 and 9 times more Vitamin C than Hummus.
• While 5 oz of Home Prepared Hummus contain 4.3 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Hummus provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• Both Raw Oranges with Peel as well as Home Prepared Hummus have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 1.4 times more Calcium and 1.3 times more Water than Hummus.
• While 5 oz of Home Prepared Hummus contain 3.9 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 5 times more Phosphorus, 3.4 times more Selenium, 121 times more Sodium and 9.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Hummus contain similar levels of Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Home Prepared Hummus contain 2.8 times more Energy, 28.6 times more Fat, 32.6 times more Saturated Fat, 4.6 times more Omega 3, 46.3 times more Omega 6, 1.3 times more Carbohydrate and 3.7 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Hummus offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6