Comparing Nutrients in 300 calories Commercial HummusVS Roasted Sunflower Seeds

Weight per 300 calories

Commercial Hummus

127g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more energy per unit of mass than Commercial Hummus, which is very high in comparison to other foods. Commercial Hummus having above average energy density.

Which food has more nutrients per 300 calories - Commercial Hummus or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Commercial Hummus

12%

64%

24%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Commercial Hummusvs Roasted Sunflower Seeds

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

26.5%25.7g

22.6 gvs25.7 g

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

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10%3.24g

Saturated Fat

8.4%2.7g

3.24 gvs2.7 g

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

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57.4%0.92g

Omega 3

2.22%0.036g

0.92 gvs0.036 g

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

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60%10.2g

Omega 6

99%17g

10.2 gvs17 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

9.54%12.4g

19 gvs12.4 g

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

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1.1%0.78g

Sugars

1.94%1.4g

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

0.78 gvs1.4 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

15%5.72g

6.96 gvs5.72 g

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

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17.6%9.85g

Protein

17.8%9.96g

9.85 gvs9.96 g

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

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Vitamins

Commercial Hummusvs Roasted Sunflower Seeds

0.14%1.27μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.27 μgvs0 μg

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

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17%0.2mg

Vitamin B1

4.55%0.055mg

Thiamine

0.2 mgvs0.055 mg

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

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12.4%0.16mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.16 mgvs0.13 mg

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

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8.1%1.3mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs3.63 mg

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

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8.76%0.44mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.44 mgvs3.63 mg

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

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14.2%0.18mg

Vitamin B6

32%0.41mg

Pyridoxine

0.18 mgvs0.41 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

30.5%122μg

Folates and Folic Acid

60.8 μgvs122 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

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 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

89.7%13.5mg

Tocopherols and Tocotrienols

1.95 mgvs13.5 mg

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

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24%29μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

29 μgvs1.4 μg

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

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Minerals

Commercial Hummusvs Roasted Sunflower Seeds

5.95%59.5mg

Calcium

3.6%36mg

59.5 mgvs36 mg

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

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53%0.48mg

Copper

105%0.94mg

0.48 mgvs0.94 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

24.5%1.96mg

3.2 mgvs1.96 mg

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

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22.6%95mg

Magnesium

16%66.5mg

95 mgvs66.5 mg

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

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63.6%1.46mg

Manganese

47.3%1.1mg

1.46 mgvs1.1 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

85%595mg

229 mgvs595 mg

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

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11.6%395mg

Potassium

13%438mg

395 mgvs438 mg

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

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11%5.95μg

Selenium

74.3%41μg

5.95 μgvs41 μg

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

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36%539mg

Sodium

0.1%1.55mg

539 mgvs1.55 mg

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

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16.6%1.82mg

Zinc

24.8%2.73mg

1.82 mgvs2.73 mg

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

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1.96%72.7g

Water

0.017%0.62g

72.7 gvs0.62 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 Roasted Sunflower Seeds:

Commercial Hummus have 3.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 20.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B3, 8.3 times more Vitamin B5, 2.2 times more Vitamin B6, 2 times more Vitamin B9 and 6.9 times more Vitamin E than Commercial Hummus.
Both Commercial Hummus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Commercial Hummus vs Roasted Sunflower Seeds:

Commercial Hummus have 1.6 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese and 348.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 2.6 times more Phosphorus, 6.9 times more Selenium and 1.5 times more Zinc than Commercial Hummus.
Both Commercial Hummus and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Commercial Hummus have 1.2 times more Saturated Fat, 25.8 times more Omega 3, 1.5 times more Carbohydrate and 1.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Omega 6 than Commercial Hummus.
Both Commercial Hummus and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Protein per 300 kcal.
Both Commercial Hummus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Commercial HummusVS Tofu, extra firm, prepared with nigariRoasted Sunflower SeedsVS Tofu, extra firm, prepared with nigariCommercial HummusVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Commercial HummusVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Commercial Hummus or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: