Comparing Nutrients in 7 ounces Hummus VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Hummus	Baked Potato Skin	Recommended Dietary Allowance
Energy	12% 351kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	7.08% 2.26g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	0.37% 0.064g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	3.83% 2.78g	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	21% 7.94g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	17.2% 9.64g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Hummus	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	94% 1.2mg	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	11% 43.7μg	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	29.8% 26.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Baked Potato Skin	Recommended Dietary Allowance
Calcium	9.72% 97mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	180% 1.62mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Baked Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Hummus vs Baked Potato Skin:

• 7 ounces of Hummus have 2.7 times more Vitamin B9, 18.8 times more Vitamin E and 1.8 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 7.7 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.7 times more Vitamin C than Home Prepared Hummus.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Home Prepared Hummus as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hummus vs Baked Potato Skin:

• 7 ounces of Hummus have 1.4 times more Calcium, 3.4 times more Selenium, 11.5 times more Sodium and 2.2 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.6 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium and 3.3 times more Potassium than Home Prepared Hummus.
• Both Hummus and Baked Potato Skin contain similar levels of Manganese and Phosphorus per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hummus have 85.9 times more Fat, 43.9 times more Saturated Fat, 7.4 times more Omega 3 and 63.6 times more Omega 6 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.3 times more Carbohydrate and 2 times more Fiber than Home Prepared Hummus.
• Both Hummus and Baked Potato Skin offer comparable quantities of Energy and Protein per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6