Comparing Nutrients in 300 calories HummusVS Oranges

Weight per 300 calories

Hummus

170g

Oranges

638g

Hummus have 3.8 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Hummus

11%

44%

45%

Oranges

91%

300 kcal ▼

Macro Nutrients

Hummusvs 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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15%14.6g

Fat

0.79%0.77g

14.6 gvs0.77 g

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

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6.04%1.93g

Saturated Fat

0.3%0.096g

1.93 gvs0.096 g

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

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7.84%0.13g

Omega 3

2.8%0.045g

0.13 gvs0.045 g

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

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20.3%3.45g

Omega 6

0.68%0.11g

3.45 gvs0.11 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

57.7%75g

34 gvs75 g

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

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0.63%0.46g

Sugars

82.3%59.7g

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

0.46 gvs59.7 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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18%6.78g

Fiber

40.3%15.3g

6.78 gvs15.3 g

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

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14.7%8.24g

Protein

10.7%6g

8.24 gvs6 g

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

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Vitamins

Hummusvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

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

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12.6%0.15mg

Vitamin B1

46.3%0.56mg

Thiamine

0.15 mgvs0.56 mg

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

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6.78%0.088mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.088 mgvs0.26 mg

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

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4.23%0.68mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs1.8 mg

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

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9.73%0.49mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.49 mgvs1.6 mg

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

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52%0.68mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.68 mgvs0.38 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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25%100μg

Vitamin B9

48%191μg

Folates and Folic Acid

100 μgvs191 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

377%340mg

Ascorbic acid

13.4 mgvs340 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

7.66%1.15mg

Tocopherols and Tocotrienols

1.27 mgvs1.15 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 Oranges

8.3%83mg

Calcium

25.5%255mg

83 mgvs255 mg

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

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42%0.38mg

Copper

32%0.29mg

0.38 mgvs0.29 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

7.98%0.64mg

2.64 mgvs0.64 mg

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

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11.7%49mg

Magnesium

15%64mg

49 mgvs64 mg

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

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41.8%0.96mg

Manganese

6.94%0.16mg

0.96 mgvs0.16 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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26.6%186mg

Phosphorus

12.8%89.4mg

186 mgvs89.4 mg

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

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8.62%293mg

Potassium

34%1155mg

293 mgvs1155 mg

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

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7.4%4.07μg

Selenium

5.8%3.2μg

4.07 μgvs3.2 μg

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

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27.3%410mg

Sodium

0%0mg

410 mgvs0 mg

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

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16.8%1.85mg

Zinc

4.06%0.45mg

1.85 mgvs0.45 mg

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

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2.97%110g

Water

15%554g

110 gvs554 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 Oranges:

Home Prepared Hummus have 1.8 times more Vitamin B6 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 3.7 times more Vitamin B1, 2.9 times more Vitamin B2, 2.7 times more Vitamin B3, 3.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 25.4 times more Vitamin C than Home Prepared Hummus.
Both Home Prepared Hummus and Raw Oranges have similar amounts of Vitamin E per 300 kcal.
Both Home Prepared Hummus as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hummus vs Oranges:

Home Prepared Hummus have 1.3 times more Copper, 4.1 times more Iron, 6 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Selenium, more Sodium and 4.1 times more Zinc than Raw Oranges.
While Raw Oranges contain 3.1 times more Calcium, 1.3 times more Magnesium, 3.9 times more Potassium and 5 times more Water than Home Prepared Hummus.

Comparison of macro-nutrients per 300 calories:

Home Prepared Hummus have 19 times more Fat, 20.2 times more Saturated Fat, 2.8 times more Omega 3, 30 times more Omega 6 and 1.4 times more Protein than Raw Oranges.
While Raw Oranges contain 2.2 times more Carbohydrate, 130.4 times more Sugars and 2.3 times more Fiber than Home Prepared Hummus.
Both Home Prepared Hummus and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Home Prepared Hummus as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

HummusVS FalafelOrangesVS FalafelHummusVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories HummusVS Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: