Comparing Nutrients in 7 ounces Hummus VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Hummus	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12% 351kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	7.08% 2.26g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	27% 35g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	21% 7.94g	55% 21g	38g per day for Men 19-50 years
Protein	17.2% 9.64g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Hummus	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	18% 0.23mg	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	29.3% 117μg	13.4% 53.6μg	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	17.4% 15.7mg	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	9.92% 1.5mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.72% 97mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	211% 1.9mg	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	38.7% 3.1mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	212% 4.9mg	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	31% 218mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Oil Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Hummus vs Oil Roasted Almonds:

• 7 ounces of Hummus have 1.3 times more Vitamin B5, 3.4 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 15 times more Vitamin B2, 9.2 times more Vitamin B3 and 34.6 times more Vitamin E than Home Prepared Hummus.
• Both Hummus and Oil Roasted Almonds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Home Prepared Hummus as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hummus vs Oil Roasted Almonds:

• 7 ounces of Hummus have 242 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5.9 times more Calcium, 4.3 times more Copper, 2.4 times more Iron, 9.4 times more Magnesium, 4.3 times more Manganese, 4.2 times more Phosphorus, 4 times more Potassium, 1.7 times more Selenium and 2.8 times more Zinc than Home Prepared Hummus.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hummus have more Omega 3 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.4 times more Energy, 6.4 times more Fat, 3.7 times more Saturated Fat, 6.6 times more Omega 6, 16.9 times more Sugars, 2.6 times more Fiber and 4.4 times more Protein than Home Prepared Hummus.
• Both Hummus and Oil Roasted Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3