Comparing Nutrients in 7 ounces Blanched Almonds VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Blanched Almonds	Commercial Hummus	Recommended Dietary Allowance
Energy	40.4% 1171kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	23% 29.8g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0% 0g	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	% 0.06g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 0.67g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	28.7% 11g	38g per day for Men 19-50 years
Protein	76% 42.5g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	31.6% 0.38mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	24.3% 97μg	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	0% 0mg	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	314% 47mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Commercial Hummus	Recommended Dietary Allowance
Calcium	47% 468mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	83% 0.75mg	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	81.4% 6.5mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	136% 955mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	17% 9.33μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	56.4% 845mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	3.08% 114g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5.6 times more Vitamin B2, 3.4 times more Vitamin B3 and 15.4 times more Vitamin E than Commercial Hummus.
• While Commercial Hummus contain 1.3 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Commercial Hummus have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Blanched Almonds as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Commercial Hummus:

• Blanched Almonds have 5 times more Calcium, 2.7 times more Copper, 1.3 times more Iron, 3.6 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Commercial Hummus.
• While Commercial Hummus contain 1.5 times more Selenium, 22.4 times more Sodium and 12.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 2.5 times more Energy, 2.9 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6, 1.2 times more Carbohydrate, 7.5 times more Sugars, 1.8 times more Fiber and 2.8 times more Protein than Commercial Hummus.
• While Commercial Hummus contain 181.3 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Commercial Hummus have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.