Comparing Nutrients in 7 ounces Cauliflower VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Cauliflower	Commercial Hummus	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	23% 29.8g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	1.7% 1.23g	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	2.66% 1.92g	0.77% 0.56g	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	% 1.87g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.67g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	28.7% 11g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	22.3% 0.29mg	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	28.3% 113μg	24% 95μg	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	106% 96mg	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	1.06% 0.16mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Commercial Hummus	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	100% 2.3mg	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	12.5% 87.3mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	17% 9.33μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	56.4% 845mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	4.94% 183g	3.08% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Commercial Hummus per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Commercial Hummus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Commercial Hummus:

• 7 ounces of Cauliflower have 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Commercial Hummus.
• While 7 oz of Commercial Hummus contain 3.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 19.3 times more Vitamin E and 1.5 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Commercial Hummus provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Commercial Hummus have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Commercial Hummus:

• 7 ounces of Cauliflower have 1.6 times more Water than Commercial Hummus.
• While 7 oz of Commercial Hummus contain 2.1 times more Calcium, 9.7 times more Copper, 6 times more Iron, 5 times more Magnesium, 7.5 times more Manganese, 4.1 times more Phosphorus, 7.8 times more Selenium, 14.2 times more Sodium and 5.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Commercial Hummus contain similar levels of Potassium per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 3.1 times more Sugars than Commercial Hummus.
• While 7 oz of Commercial Hummus contain 9.5 times more Energy, 63.6 times more Fat, 19.7 times more Saturated Fat, 48.3 times more Omega 3, 504.8 times more Omega 6, 3 times more Carbohydrate, 2.8 times more Fiber and 4.1 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6