Comparing Nutrients in 100 grams Boiled Carrots VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Hummus	11%	44%	45%

Macro Nutrients

	Boiled Carrots	Hummus	Recommended Dietary Allowance
Energy	1.2% 35kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	8.86% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	15.5% 20g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	0.37% 0.27g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	10.5% 4g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	8.68% 4.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Hummus	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	5.74% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	30.7% 0.4mg	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	3.5% 14μg	14.8% 59μg	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	4% 3.6mg	8.78% 7.9mg	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	6.87% 1.03mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Hummus	Recommended Dietary Allowance
Calcium	3% 30mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	25% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	24.7% 0.57mg	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	4.3% 30mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.75% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Hummus:

• Boiled and Drained Carrots have more Vitamin A, 1.6 times more Vitamin B3, 1.4 times more Vitamin E and 4.6 times more Vitamin K than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Home Prepared Hummus have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Boiled and Drained Carrots as well as Home Prepared Hummus have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Hummus:

• Boiled and Drained Carrots have 1.4 times more Potassium and 1.4 times more Water than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.6 times more Calcium, 13.2 times more Copper, 4.6 times more Iron, 2.9 times more Magnesium, 3.7 times more Manganese, 3.7 times more Phosphorus, 3.4 times more Selenium, 4.2 times more Sodium and 5.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 12.8 times more Sugars than Home Prepared Hummus.
• While Home Prepared Hummus contain 5.1 times more Energy, 47.7 times more Fat, 38 times more Saturated Fat, 74 times more Omega 3, 23.4 times more Omega 6, 2.4 times more Carbohydrate, 1.3 times more Fiber and 6.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Home Prepared Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.