Comparing Nutrients in 300 calories Commercial HummusVS Valencia Oranges

Weight per 300 calories

Commercial Hummus

127g

Valencia Oranges

612g

Commercial Hummus have 4.8 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Commercial Hummus or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Commercial Hummus

12%

64%

24%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Commercial Hummusvs Valencia Oranges

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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23.3%22.6g

Fat

1.9%1.84g

22.6 gvs1.84 g

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

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10%3.24g

Saturated Fat

0.67%0.21g

3.24 gvs0.21 g

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

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57.4%0.92g

Omega 3

6.12%0.098g

0.92 gvs0.098 g

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

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60%10.2g

Omega 6

1.6%0.27g

10.2 gvs0.27 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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14.6%19g

Carbohydrate

56%72.8g

19 gvs72.8 g

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

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1.1%0.78g

Sugars

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

0.78 gvsNA g

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

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0.49%0.35g

Fructose

≤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]

0.35 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.43g

Sucrose

0.43 gvsNA g

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

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18.3%6.96g

Fiber

40.3%15.3g

6.96 gvs15.3 g

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

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17.6%9.85g

Protein

11.4%6.37g

9.85 gvs6.37 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Commercial Hummusvs Valencia Oranges

0.14%1.27μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

1.27 μgvs73.5 μg

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

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17%0.2mg

Vitamin B1

44.4%0.53mg

Thiamine

0.2 mgvs0.53 mg

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

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12.4%0.16mg

Vitamin B2

19%0.24mg

Riboflavin

0.16 mgvs0.24 mg

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

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8.1%1.3mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs1.68 mg

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

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8.76%0.44mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.44 mgvs1.53 mg

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

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14.2%0.18mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.18 mgvs0.39 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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15%60.8μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

60.8 μgvs239 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

330%297mg

Ascorbic acid

0 mgvs297 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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13%1.95mg

Vitamin E

Tocopherols and Tocotrienols

1.95 mgvsNA mg

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

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24%29μg

Vitamin K

Phytomenadione or phylloquinone

29 μgvsNA μg

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

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Minerals

Commercial Hummusvs Valencia Oranges

5.95%59.5mg

Calcium

24.5%245mg

59.5 mgvs245 mg

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

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53%0.48mg

Copper

25%0.23mg

0.48 mgvs0.23 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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40%3.2mg

Iron

6.9%0.55mg

3.2 mgvs0.55 mg

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

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22.6%95mg

Magnesium

14.6%61.2mg

95 mgvs61.2 mg

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

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63.6%1.46mg

Manganese

6.12%0.14mg

1.46 mgvs0.14 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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32.7%229mg

Phosphorus

15%104mg

229 mgvs104 mg

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

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11.6%395mg

Potassium

32.2%1096mg

395 mgvs1096 mg

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

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11%5.95μg

Selenium

5.95 μgvsNA μg

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

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36%539mg

Sodium

0%0mg

539 mgvs0 mg

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

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16.6%1.82mg

Zinc

3.34%0.37mg

1.82 mgvs0.37 mg

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

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1.96%72.7g

Water

14.3%529g

72.7 gvs529 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 Commercial Hummus vs Valencia Oranges:

Raw Valencia Oranges contain 58 times more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B5, 2.1 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Commercial Hummus.
Both Commercial Hummus as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Commercial Hummus vs Valencia Oranges:

Commercial Hummus have 2.1 times more Copper, 5.8 times more Iron, 1.6 times more Magnesium, 10.4 times more Manganese, 2.2 times more Phosphorus, more Sodium and 5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.1 times more Calcium, 2.8 times more Potassium and 7.3 times more Water than Commercial Hummus.

Comparison of macro-nutrients per 300 calories:

Commercial Hummus have 12.3 times more Fat, 15.1 times more Saturated Fat, 9.4 times more Omega 3, 38 times more Omega 6 and 1.5 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.8 times more Carbohydrate and 2.2 times more Fiber than Commercial Hummus.
Both Commercial Hummus and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Commercial Hummus as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Commercial HummusVS Tofu, extra firm, prepared with nigariValencia OrangesVS Tofu, extra firm, prepared with nigariCommercial HummusVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Commercial HummusVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Commercial Hummus or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: