Comparing Nutrients in 300 calories AlmondsVS Commercial Hummus

Weight per 300 calories

Almonds

51.8g

Commercial Hummus

127g

Almonds have 2.4 times more energy per 100g than Commercial Hummus. It has very high energy density when compared to other foods. Commercial Hummus having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Commercial Hummus

12%

64%

24%

300 kcal ▼

Macro Nutrients

Almondsvs Commercial Hummus

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

26.7%26g

Fat

23.3%22.6g

26 gvs22.6 g

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

Find Nuts and Seeds rich in Fat

6.16%1.97g

Saturated Fat

10%3.24g

1.97 gvs3.24 g

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

Find Nuts and Seeds rich in Saturated Fat

0.097%0.002g

Omega 3

57.4%0.92g

0.002 gvs0.92 g

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

Find Nuts and Seeds rich in Omega 3

37.6%6.4g

Omega 6

60%10.2g

6.4 gvs10.2 g

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Cholesterol

8.6%11g

Carbohydrate

14.6%19g

11 gvs19 g

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

Find Nuts and Seeds rich in Carbohydrate

3.1%2.25g

Sugars

1.1%0.78g

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

2.25 gvs0.78 g

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

Find Nuts and Seeds rich in Sugars

0.079%0.057g

Fructose

0.49%0.35g

≤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]

0.057 gvs0.35 g

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

Find Nuts and Seeds rich in Fructose

%0.088g

Glucose

%0g

0.088 gvs0 g

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

Find Nuts and Seeds rich in Glucose

%2.05g

Sucrose

%0.43g

2.05 gvs0.43 g

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

Find Nuts and Seeds rich in Sucrose

17%6.48g

Fiber

18.3%6.96g

6.48 gvs6.96 g

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

Find Nuts and Seeds rich in Fiber

19.6%11g

Protein

17.6%9.85g

11 gvs9.85 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Commercial Hummus

0%0μg

Vitamin A

0.14%1.27μg

RAE, retinol activity equivalents

0 μgvs1.27 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

8.85%0.11mg

Vitamin B1

17%0.2mg

Thiamine

0.11 mgvs0.2 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

45.4%0.59mg

Vitamin B2

12.4%0.16mg

Riboflavin

0.59 mgvs0.16 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

11.7%1.87mg

Vitamin B3

8.1%1.3mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs1.3 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.9%0.24mg

Vitamin B5

8.76%0.44mg

Pantothenic acid

0.24 mgvs0.44 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

5.46%0.071mg

Vitamin B6

14.2%0.18mg

Pyridoxine

0.071 mgvs0.18 mg

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

Find Nuts and Seeds rich in Vitamin B6

98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

5.7%22.8μg

Vitamin B9

15%60.8μg

Folates and Folic Acid

22.8 μgvs60.8 μg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

88.5%13.3mg

Vitamin E

13%1.95mg

Tocopherols and Tocotrienols

13.3 mgvs1.95 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

24%29μg

Phytomenadione or phylloquinone

0 μgvs29 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Commercial Hummus

14%139mg

Calcium

5.95%59.5mg

139 mgvs59.5 mg

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

Find Nuts and Seeds rich in Calcium

59.4%0.53mg

Copper

53%0.48mg

0.53 mgvs0.48 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Fluoride

24%1.92mg

Iron

40%3.2mg

1.92 mgvs3.2 mg

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

Find Nuts and Seeds rich in Iron

33.3%140mg

Magnesium

22.6%95mg

140 mgvs95 mg

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

Find Nuts and Seeds rich in Magnesium

49%1.13mg

Manganese

63.6%1.46mg

1.13 mgvs1.46 mg

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

Find Nuts and Seeds rich in Manganese

52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

Find Nuts and Seeds rich in Molybdenum

35.6%249mg

Phosphorus

32.7%229mg

249 mgvs229 mg

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

Find Nuts and Seeds rich in Phosphorus

11%380mg

Potassium

11.6%395mg

380 mgvs395 mg

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

Find Nuts and Seeds rich in Potassium

3.86%2.12μg

Selenium

11%5.95μg

2.12 μgvs5.95 μg

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

Find Nuts and Seeds rich in Selenium

0.035%0.52mg

Sodium

36%539mg

0.52 mgvs539 mg

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

Find Nuts and Seeds rich in Sodium

14.7%1.6mg

Zinc

16.6%1.82mg

1.6 mgvs1.82 mg

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

Find Nuts and Seeds rich in Zinc

0.062%2.3g

Water

1.96%72.7g

2.3 gvs72.7 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Almonds vs Commercial Hummus:

Almonds have 3.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 6.8 times more Vitamin E than Commercial Hummus.
While Commercial Hummus contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B5, 2.6 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Commercial Hummus:

Almonds have 2.3 times more Calcium and 1.5 times more Magnesium than Commercial Hummus.
While Commercial Hummus contain 1.7 times more Iron, 1.3 times more Manganese, 2.8 times more Selenium and 1040.7 times more Sodium than Almonds.
Both Almonds and Commercial Hummus have similar amounts of Copper, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 2.9 times more Sugars than Commercial Hummus.
While Commercial Hummus contain 1.6 times more Saturated Fat, 590.4 times more Omega 3, 1.6 times more Omega 6 and 1.7 times more Carbohydrate than Almonds.
Both Almonds and Commercial Hummus have similar amounts of Energy, Fat, Fiber and Protein per 300 kcal.
Both Almonds as well as Commercial Hummus have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCommercial HummusVS Blanched AlmondsAlmondsVS Tofu, extra firm, prepared with nigariCommercial HummusVS Tofu, extra firm, prepared with nigari

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Commercial Hummus

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: