Comparing Nutrients in 100 grams Hummus VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Hummus	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6.1% 177kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	8.86% 8.6g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	4.63% 0.074g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	5.63% 4.1g	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	0.39% 0.28g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	10.5% 4g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	8.68% 4.86g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Hummus	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.4% 0.089mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.74% 0.29mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	6.46% 0.084mg	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	14.8% 59μg	2.75% 11μg	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	8.78% 7.9mg	2.56% 2.3mg	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	5% 0.75mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.9% 49mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	9.1% 0.082mg	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	19.5% 1.56mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	7.26% 0.17mg	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	15.7% 110mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.75% 65g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Cooked Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Hummus versus 100 g of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Hummus have 3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 4.8 times more Vitamin B6, 5.4 times more Vitamin B9 and 3.4 times more Vitamin C than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain more Vitamin A, 1.3 times more Vitamin E and 4.5 times more Vitamin K than Home Prepared Hummus.
• Both Hummus and Cooked Frozen Carrots provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Hummus have insufficient amounts of Vitamin A
• Both Home Prepared Hummus as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hummus vs Cooked Frozen Carrots:

• 100 grams of Hummus have 1.4 times more Calcium, 2.7 times more Copper, 2.9 times more Iron, 2.6 times more Magnesium, 3.4 times more Manganese, 3.5 times more Phosphorus, 4 times more Selenium, 4.1 times more Sodium and 3.1 times more Zinc than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 1.4 times more Water than Home Prepared Hummus.
• Both Hummus and Cooked Frozen Carrots contain similar levels of Potassium per 100 grams.
• 100 grams of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hummus have 4.8 times more Energy, 12.6 times more Fat, 9.5 times more Saturated Fat, 1.7 times more Omega 3, 7 times more Omega 6, 2.6 times more Carbohydrate, 1.2 times more Fiber and 8.4 times more Protein than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 15.1 times more Sugars than Home Prepared Hummus.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein