Comparing Nutrients in 300 calories HummusVS Baked White Potatoes

Weight per 300 calories

Hummus

170g

Baked White Potatoes

326g

Hummus have 1.9 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Hummus or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Hummus

11%

44%

45%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Hummusvs Baked White Potatoes

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

0.5%0.49g

14.6 gvs0.49 g

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

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6.04%1.93g

Saturated Fat

0.41%0.13g

1.93 gvs0.13 g

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

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7.84%0.13g

Omega 3

3.06%0.049g

0.13 gvs0.049 g

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

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20.3%3.45g

Omega 6

0.94%0.16g

3.45 gvs0.16 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

53%68.7g

34 gvs68.7 g

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

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0.63%0.46g

Sugars

6.9%5g

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

0.46 gvs5 g

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

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Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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18%6.78g

Fiber

18%6.85g

6.78 gvs6.85 g

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

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14.7%8.24g

Protein

12.2%6.85g

8.24 gvs6.85 g

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

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Vitamins

Hummusvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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12.6%0.15mg

Vitamin B1

13%0.16mg

Thiamine

0.15 mgvs0.16 mg

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

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6.78%0.088mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.088 mgvs0.14 mg

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

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4.23%0.68mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs5 mg

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

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9.73%0.49mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.49 mgvs1.25 mg

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

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52%0.68mg

Vitamin B6

53%0.69mg

Pyridoxine

0.68 mgvs0.69 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

31%124μg

Folates and Folic Acid

100 μgvs124 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

45.7%41mg

Ascorbic acid

13.4 mgvs41 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

0.87%0.13mg

Tocopherols and Tocotrienols

1.27 mgvs0.13 mg

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

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4.24%5.1μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

5.1 μgvs8.8 μg

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

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Minerals

Hummusvs Baked White Potatoes

8.3%83mg

Calcium

3.26%32.6mg

83 mgvs32.6 mg

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

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42%0.38mg

Copper

46%0.41mg

0.38 mgvs0.41 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

26%2.1mg

2.64 mgvs2.1 mg

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

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11.7%49mg

Magnesium

21%88mg

49 mgvs88 mg

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

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41.8%0.96mg

Manganese

26.8%0.62mg

0.96 mgvs0.62 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

35%245mg

186 mgvs245 mg

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

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8.62%293mg

Potassium

52%1774mg

293 mgvs1774 mg

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

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7.4%4.07μg

Selenium

2.96%1.63μg

4.07 μgvs1.63 μg

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

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27.3%410mg

Sodium

1.52%23mg

410 mgvs23 mg

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

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16.8%1.85mg

Zinc

10.4%1.14mg

1.85 mgvs1.14 mg

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

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2.97%110g

Water

6.65%246g

110 gvs246 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 Baked White Potatoes:

Home Prepared Hummus have 9.7 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Vitamin B2, 7.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3.1 times more Vitamin C and 1.7 times more Vitamin K than Home Prepared Hummus.
Both Home Prepared Hummus and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 300 kcal.
Both Home Prepared Hummus as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hummus vs Baked White Potatoes:

Home Prepared Hummus have 2.5 times more Calcium, 1.3 times more Iron, 1.6 times more Manganese, 2.5 times more Selenium, 18 times more Sodium and 1.6 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Magnesium, 1.3 times more Phosphorus, 6 times more Potassium and 2.2 times more Water than Home Prepared Hummus.
Both Home Prepared Hummus and Baked Whole White Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Home Prepared Hummus have 29.8 times more Fat, 14.8 times more Saturated Fat, 2.6 times more Omega 3, 21.6 times more Omega 6 and 1.2 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2 times more Carbohydrate and 10.9 times more Sugars than Home Prepared Hummus.
Both Home Prepared Hummus and Baked Whole White Potatoes have similar amounts of Energy and Fiber per 300 kcal.
Both Home Prepared Hummus as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

HummusVS FalafelBaked White PotatoesVS FalafelHummusVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories HummusVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Hummus or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: