Comparing Nutrients in 100 grams Baked Red Potatoes VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Hummus	11%	44%	45%

Macro Nutrients

	Baked Red Potatoes	Hummus	Recommended Dietary Allowance
Energy	3% 87kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	8.86% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	15% 19.6g	15.5% 20g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	10.5% 4g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	8.68% 4.86g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Hummus	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	5.74% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	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	6.75% 27μg	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	14% 12.6mg	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	0.53% 0.08mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Hummus	Recommended Dietary Allowance
Calcium	0.9% 9mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	25% 0.22mg	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	8.75% 0.7mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	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	10.3% 72mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	NA	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	1.75% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Hummus:

• Baked Whole Red Potatoes have 4 times more Vitamin B3 and 1.6 times more Vitamin C than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 9.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Home Prepared Hummus have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin K per 100 g.
• Both Baked Whole Red Potatoes as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Hummus:

• Baked Whole Red Potatoes have 3.2 times more Potassium than Home Prepared Hummus.
• While Home Prepared Hummus contain 5.4 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 3.3 times more Manganese, 1.5 times more Phosphorus, 20.2 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Home Prepared Hummus have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 5.3 times more Sugars than Home Prepared Hummus.
• While Home Prepared Hummus contain 2 times more Energy, 57.3 times more Fat, 28.5 times more Saturated Fat, 4.9 times more Omega 3, 41.5 times more Omega 6, 2.2 times more Fiber and 2.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Home Prepared Hummus have similar amounts of Carbohydrate per 100 g.
• Both Baked Whole Red Potatoes as well as Home Prepared Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.