Comparing Nutrients in 7 ounces Commercial Hummus VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Commercial Hummus	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.2% 470kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	7.17% 5.2g	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	0.77% 0.56g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	% 4.96g	g per day for Men 19-50 years
Fiber	28.7% 11g	45% 17g	38g per day for Men 19-50 years
Protein	27.6% 15.4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	205% 2.67mg	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	24% 95μg	113% 450μg	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	0% 0mg	3.1% 2.78mg	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	20.4% 3.06mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.33% 93mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	397% 3.57mg	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	63% 5.04mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	168% 3.87mg	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	51.3% 359mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	17% 9.33μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	3.08% 114g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Commercial Hummus have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.3 times more Vitamin B1, 2.8 times more Vitamin B2, 8.1 times more Vitamin B3, 3.3 times more Vitamin B5, 9.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 22.8 times more Vitamin E than Commercial Hummus.
• Both Commercial Hummus as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Commercial Hummus vs Sunflower Seeds:

• Commercial Hummus have 47.3 times more Sodium and 12.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 4.8 times more Copper, 2.1 times more Iron, 4.3 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Potassium, 11.3 times more Selenium and 3.5 times more Zinc than Commercial Hummus.

Comparison of macro-nutrients per 7 ounces:

• Commercial Hummus have 12.1 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Energy, 2.9 times more Fat, 1.7 times more Saturated Fat, 2.9 times more Omega 6, 1.3 times more Carbohydrate, 4.2 times more Sugars, 1.6 times more Fiber and 2.7 times more Protein than Commercial Hummus.
• Both Commercial Hummus as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.