Comparing Nutrients in 300 calories HummusVS Valencia Oranges

Weight per 300 calories

Hummus

170g

Valencia Oranges

612g

Hummus have 3.6 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 - Hummus or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Hummus

11%

44%

45%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

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 .

Find Legumes rich in Energy

15%14.6g

Fat

1.9%1.84g

14.6 gvs1.84 g

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

Find Legumes rich in Fat

6.04%1.93g

Saturated Fat

0.67%0.21g

1.93 gvs0.21 g

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

Find Legumes rich in Saturated Fat

7.84%0.13g

Omega 3

6.12%0.098g

0.13 gvs0.098 g

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

Find Legumes rich in Omega 3

20.3%3.45g

Omega 6

1.6%0.27g

3.45 gvs0.27 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

26.2%34g

Carbohydrate

56%72.8g

34 gvs72.8 g

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

Find Legumes rich in Carbohydrate

0.63%0.46g

Sugars

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

0.46 gvsNA g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

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 .

Find Legumes rich in Fiber

14.7%8.24g

Protein

11.4%6.37g

8.24 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

Hummusvs Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

12.6%0.15mg

Vitamin B1

44.4%0.53mg

Thiamine

0.15 mgvs0.53 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

6.78%0.088mg

Vitamin B2

19%0.24mg

Riboflavin

0.088 mgvs0.24 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

4.23%0.68mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs1.68 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

9.73%0.49mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.49 mgvs1.53 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

52%0.68mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.68 mgvs0.39 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

25%100μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

100 μgvs239 μg

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

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

15%13.4mg

Vitamin C

330%297mg

Ascorbic acid

13.4 mgvs297 mg

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

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

8.47%1.27mg

Vitamin E

Tocopherols and Tocotrienols

1.27 mgvsNA mg

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

Find Legumes rich in Vitamin E

4.24%5.1μg

Vitamin K

Phytomenadione or phylloquinone

5.1 μgvsNA μg

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

Find Legumes rich in Vitamin K

Minerals

Hummusvs Valencia Oranges

8.3%83mg

Calcium

24.5%245mg

83 mgvs245 mg

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

Find Legumes rich in Calcium

42%0.38mg

Copper

25%0.23mg

0.38 mgvs0.23 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

33%2.64mg

Iron

6.9%0.55mg

2.64 mgvs0.55 mg

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

Find Legumes rich in Iron

11.7%49mg

Magnesium

14.6%61.2mg

49 mgvs61.2 mg

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

Find Legumes rich in Magnesium

41.8%0.96mg

Manganese

6.12%0.14mg

0.96 mgvs0.14 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

26.6%186mg

Phosphorus

15%104mg

186 mgvs104 mg

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

Find Legumes rich in Phosphorus

8.62%293mg

Potassium

32.2%1096mg

293 mgvs1096 mg

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

Find Legumes rich in Potassium

7.4%4.07μg

Selenium

4.07 μgvsNA μg

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

Find Legumes rich in Selenium

27.3%410mg

Sodium

0%0mg

410 mgvs0 mg

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

Find Legumes rich in Sodium

16.8%1.85mg

Zinc

3.34%0.37mg

1.85 mgvs0.37 mg

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

Find Legumes rich in Zinc

2.97%110g

Water

14.3%529g

110 gvs529 g

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

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Hummus vs Valencia Oranges:

Home Prepared Hummus have 1.8 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B9 and 22.2 times more Vitamin C than Home Prepared Hummus.
Both Home Prepared 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 Hummus vs Valencia Oranges:

Home Prepared Hummus have 1.7 times more Copper, 4.8 times more Iron, 6.8 times more Manganese, 1.8 times more Phosphorus, more Sodium and 5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.9 times more Calcium, 3.7 times more Potassium and 4.8 times more Water than Home Prepared Hummus.
Both Home Prepared Hummus and Raw Valencia Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Home Prepared Hummus have 7.9 times more Fat, 9 times more Saturated Fat, 1.3 times more Omega 3, 12.8 times more Omega 6 and 1.3 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.1 times more Carbohydrate and 2.3 times more Fiber than Home Prepared Hummus.
Both Home Prepared Hummus and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Home Prepared Hummus as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

HummusVS FalafelValencia OrangesVS FalafelHummusVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories HummusVS Valencia Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: