Comparing Nutrients in 300 calories Chickpea flourVS Commercial Hummus

Weight per 300 calories

Chickpea flour

77.5g

Commercial Hummus

127g

Chickpea flour has 1.6 times more energy per 100g than Commercial Hummus. It has high energy density when compared to other foods. Commercial Hummus having above average energy density.

Which food has more nutrients per 300 calories - Chickpea flour or Commercial Hummus?

Macros Ratio

Protein Fat Carbs

Chickpea flour

24%

16%

60%

Commercial Hummus

12%

64%

24%

300 kcal ▼

Macro Nutrients

Chickpea flourvs Commercial Hummus

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.35%5.2g

Fat

23.3%22.6g

5.2 gvs22.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.68%0.54g

Saturated Fat

10%3.24g

0.54 gvs3.24 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.43%0.087g

Omega 3

57.4%0.92g

0.087 gvs0.92 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.23g

Omega 6

60%10.2g

2.23 gvs10.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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34.5%45g

Carbohydrate

14.6%19g

45 gvs19 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.6%8.4g

Sugars

1.1%0.78g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.4 gvs0.78 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.49%0.35g

≤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]

NA gvs0.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.37g

Fiber

18.3%6.96g

8.37 gvs6.96 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31%17.4g

Protein

17.6%9.85g

17.4 gvs9.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Chickpea flourvs Commercial Hummus

0.17%1.55μg

Vitamin A

0.14%1.27μg

RAE, retinol activity equivalents

1.55 μgvs1.27 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31.4%0.38mg

Vitamin B1

17%0.2mg

Thiamine

0.38 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.32%0.082mg

Vitamin B2

12.4%0.16mg

Riboflavin

0.082 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.54%1.37mg

Vitamin B3

8.1%1.3mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.4%0.47mg

Vitamin B5

8.76%0.44mg

Pantothenic acid

0.47 mgvs0.44 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.3%0.38mg

Vitamin B6

14.2%0.18mg

Pyridoxine

0.38 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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84.7%339μg

Vitamin B9

15%60.8μg

Folates and Folic Acid

339 μgvs60.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.3%0.64mg

Vitamin E

13%1.95mg

Tocopherols and Tocotrienols

0.64 mgvs1.95 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.88%7.05μg

Vitamin K

24%29μg

Phytomenadione or phylloquinone

7.05 μgvs29 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chickpea flourvs Commercial Hummus

3.5%35mg

Calcium

5.95%59.5mg

35 mgvs59.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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78.6%0.71mg

Copper

53%0.48mg

0.71 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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47%3.77mg

Iron

40%3.2mg

3.77 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.6%129mg

Magnesium

22.6%95mg

129 mgvs95 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54%1.24mg

Manganese

63.6%1.46mg

1.24 mgvs1.46 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.2%247mg

Phosphorus

32.7%229mg

247 mgvs229 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.3%656mg

Potassium

11.6%395mg

656 mgvs395 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.7%6.43μg

Selenium

11%5.95μg

6.43 μgvs5.95 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.3%49.6mg

Sodium

36%539mg

49.6 mgvs539 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.18mg

Zinc

16.6%1.82mg

2.18 mgvs1.82 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%7.97g

Water

1.96%72.7g

7.97 gvs72.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Chickpea flour vs Commercial Hummus:

Chickpea flour has 1.9 times more Vitamin B1, 2.1 times more Vitamin B6 and 5.6 times more Vitamin B9 than Commercial Hummus.
While Commercial Hummus contain 2 times more Vitamin B2, 3 times more Vitamin E and 4.1 times more Vitamin K than Chickpea flour.
Both Chickpea flour and Commercial Hummus have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
Both Chickpea flour as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chickpea flour vs Commercial Hummus:

Chickpea flour has 1.5 times more Copper, 1.4 times more Magnesium and 1.7 times more Potassium than Commercial Hummus.
While Commercial Hummus contain 1.7 times more Calcium and 10.9 times more Sodium than Chickpea flour.
Both Chickpea flour and Commercial Hummus have similar amounts of Iron, Manganese, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Chickpea flour has 2.4 times more Carbohydrate, 10.7 times more Sugars, 1.2 times more Fiber and 1.8 times more Protein than Commercial Hummus.
While Commercial Hummus contain 4.3 times more Fat, 6 times more Saturated Fat, 10.6 times more Omega 3 and 4.6 times more Omega 6 than Chickpea flour.
Both Chickpea flour and Commercial Hummus have similar amounts of Energy per 300 kcal.
Both Chickpea flour as well as Commercial Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Chickpea flourVS Tofu, extra firm, prepared with nigariCommercial HummusVS Tofu, extra firm, prepared with nigari

Compare Foods

Comparing Nutrients in 300 calories Chickpea flourVS Commercial Hummus

Weight per 300 calories

Which food has more nutrients per 300 calories - Chickpea flour or Commercial Hummus?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: