Comparing Nutrients in 7 ounces Florida Oranges VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Hummus	11%	44%	45%

Macro Nutrients

	Florida Oranges	Hummus	Recommended Dietary Allowance
Energy	3.15% 91kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	7.08% 2.26g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	23.8% 4.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	30.7% 40g	130g per day for Men 19-50 years
Sugars	25% 18g	0.74% 0.54g	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	12.5% 4.76g	21% 7.94g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Hummus	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	61% 0.79mg	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	8.43% 33.7μg	29.3% 117μg	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	99% 89.3mg	17.4% 15.7mg	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	2.4% 0.36mg	9.92% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Hummus	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	49.4% 0.44mg	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	2.23% 0.18mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	49% 1.13mg	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	3.4% 24mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Hummus per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Hummus:

• 7 ounces of Florida Oranges have 5.7 times more Vitamin C than Hummus.
• While 7 oz of Home Prepared Hummus contain 1.3 times more Vitamin B2, 7.8 times more Vitamin B6, 3.5 times more Vitamin B9, 4.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Hummus provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Hummus:

• 7 ounces of Florida Oranges have 1.3 times more Water than Hummus.
• While 7 oz of Home Prepared Hummus contain 5.7 times more Copper, 17.3 times more Iron, 2.9 times more Magnesium, 23.6 times more Manganese, 9.2 times more Phosphorus, 4.8 times more Selenium, more Sodium and 13.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Hummus contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 33.9 times more Sugars than Hummus.
• While 7 oz of Home Prepared Hummus contain 3.8 times more Energy, 40.9 times more Fat, 45.6 times more Saturated Fat, 6.7 times more Omega 3, 65.6 times more Omega 6, 1.7 times more Carbohydrate, 1.7 times more Fiber and 6.9 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein