Comparing Nutrients in 300 calories HummusVS Almonds

Weight per 300 calories

Hummus

170g

Almonds

51.8g

Almonds have 3.3 times more energy per unit of mass than Home Prepared Hummus, which is very high in comparison to other foods. Hummus having above average energy density.

Which food has more nutrients per 300 calories - Hummus or Almonds?

Macros Ratio

Protein Fat Carbs

Hummus

11%

44%

45%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Hummusvs Almonds

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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15%14.6g

Fat

26.7%26g

14.6 gvs26 g

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

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6.04%1.93g

Saturated Fat

6.16%1.97g

1.93 gvs1.97 g

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

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7.84%0.13g

Omega 3

0.097%0.002g

0.13 gvs0.002 g

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

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20.3%3.45g

Omega 6

37.6%6.4g

3.45 gvs6.4 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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26.2%34g

Carbohydrate

8.6%11g

34 gvs11 g

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

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0.63%0.46g

Sugars

3.1%2.25g

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

0.46 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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18%6.78g

Fiber

17%6.48g

6.78 gvs6.48 g

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

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14.7%8.24g

Protein

19.6%11g

8.24 gvs11 g

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

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Vitamins

Hummusvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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12.6%0.15mg

Vitamin B1

8.85%0.11mg

Thiamine

0.15 mgvs0.11 mg

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

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6.78%0.088mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.088 mgvs0.59 mg

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

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4.23%0.68mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs1.87 mg

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

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9.73%0.49mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.49 mgvs0.24 mg

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

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52%0.68mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.68 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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25%100μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

100 μgvs22.8 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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15%13.4mg

Vitamin C

0%0mg

Ascorbic acid

13.4 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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8.47%1.27mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

1.27 mgvs13.3 mg

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

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4.24%5.1μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.1 μgvs0 μg

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

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Minerals

Hummusvs Almonds

8.3%83mg

Calcium

14%139mg

83 mgvs139 mg

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

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42%0.38mg

Copper

59.4%0.53mg

0.38 mgvs0.53 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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33%2.64mg

Iron

24%1.92mg

2.64 mgvs1.92 mg

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

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11.7%49mg

Magnesium

33.3%140mg

49 mgvs140 mg

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

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41.8%0.96mg

Manganese

49%1.13mg

0.96 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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26.6%186mg

Phosphorus

35.6%249mg

186 mgvs249 mg

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

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8.62%293mg

Potassium

11%380mg

293 mgvs380 mg

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

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7.4%4.07μg

Selenium

3.86%2.12μg

4.07 μgvs2.12 μg

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

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27.3%410mg

Sodium

0.035%0.52mg

410 mgvs0.52 mg

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

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16.8%1.85mg

Zinc

14.7%1.6mg

1.85 mgvs1.6 mg

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

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2.97%110g

Water

0.062%2.3g

110 gvs2.3 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 Hummus vs Almonds:

Home Prepared Hummus have 1.4 times more Vitamin B1, 2 times more Vitamin B5, 9.5 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 6.7 times more Vitamin B2, 2.8 times more Vitamin B3 and 10.4 times more Vitamin E than Home Prepared Hummus.
Both Home Prepared Hummus as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hummus vs Almonds:

Home Prepared Hummus have 1.4 times more Iron, 1.9 times more Selenium and 791.6 times more Sodium than Almonds.
While Almonds contain 1.7 times more Calcium, 1.4 times more Copper, 2.8 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Potassium than Home Prepared Hummus.
Both Home Prepared Hummus and Almonds have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Home Prepared Hummus have 80.7 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
While Almonds contain 1.8 times more Fat, 1.9 times more Omega 6, 4.9 times more Sugars and 1.3 times more Protein than Home Prepared Hummus.
Both Home Prepared Hummus and Almonds have similar amounts of Energy, Saturated Fat and Fiber per 300 kcal.
Both Home Prepared Hummus as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

HummusVS FalafelAlmondsVS FalafelHummusVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories HummusVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Hummus or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: