Comparing Nutrients in 5 ounces Baked White Potatoes VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Hummus	11%	44%	45%

Macro Nutrients

	Baked White Potatoes	Hummus	Recommended Dietary Allowance
Energy	4.5% 130kcal	8.65% 251kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	5.05% 1.6g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	6.56% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	23% 30g	22% 28.5g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	15% 5.67g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Hummus	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.14% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	13.5% 54μg	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	20% 18mg	12.4% 11mg	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	0.38% 0.057mg	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Hummus	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	11.3% 0.91mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	15% 106mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.5% 92g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin C than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.9 times more Vitamin B1, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 18.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Home Prepared Hummus have similar amounts of Vitamin B2 and Vitamin K per 5 oz.
• Both Baked Whole White Potatoes as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Baked Whole White Potatoes have 3.1 times more Potassium than Home Prepared Hummus.
• While Home Prepared Hummus contain 4.9 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 3 times more Manganese, 1.5 times more Phosphorus, 4.8 times more Selenium, 34.6 times more Sodium and 3.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Home Prepared Hummus have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 5.7 times more Sugars than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.9 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, 1.9 times more Fiber and 2.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Home Prepared Hummus have similar amounts of Carbohydrate per 5 oz.
• Both Baked Whole White Potatoes as well as Home Prepared Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.