Comparing Nutrients in 7 ounces Baked Potato Flesh VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Hummus	11%	44%	45%

Macro Nutrients

	Baked Potato Flesh	Hummus	Recommended Dietary Allowance
Energy	6.36% 185kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	7.08% 2.26g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	33% 42.8g	30.7% 40g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	7.83% 2.98g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	4.47% 18μg	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	28.2% 25.4mg	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	0.53% 0.079mg	9.92% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Hummus	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	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	8.7% 0.69mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	14% 99mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Hummus per 7 oz

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

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

• 7 ounces of Baked Potato Flesh have 3.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.6 times more Vitamin C than Hummus.
• While 7 oz of Home Prepared Hummus contain 2.5 times more Vitamin B2, 1.3 times more Vitamin B6, 6.6 times more Vitamin B9, 18.8 times more Vitamin E and 10 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Hummus provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt 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 Baked Potato Flesh vs Hummus:

• 7 ounces of Baked Potato Flesh have 2.3 times more Potassium than Hummus.
• While 7 oz of Home Prepared Hummus contain 9.8 times more Calcium, 4.5 times more Iron, 3.5 times more Manganese, 2.2 times more Phosphorus, 8 times more Selenium, 48.4 times more Sodium and 3.8 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Hummus contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 6.3 times more Sugars than Hummus.
• While 7 oz of Home Prepared Hummus contain 1.9 times more Energy, 85.9 times more Fat, 43.9 times more Saturated Fat, 7.4 times more Omega 3, 63.6 times more Omega 6, 2.7 times more Fiber and 2.5 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Hummus offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6