Comparing Nutrients in 300 calories Blanched AlmondsVS Commercial Hummus

Weight per 300 calories

Blanched Almonds

50.8g

Commercial Hummus

127g

Blanched Almonds have 2.5 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 - Blanched Almonds or Commercial Hummus?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Commercial Hummus

12%

64%

24%

300 kcal ▼

Macro Nutrients

Blanched 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 .

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27.5%26.7g

Fat

23.3%22.6g

26.7 gvs22.6 g

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

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6.3%2g

Saturated Fat

10%3.24g

2 gvs3.24 g

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

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0.13%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 .

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37%6.3g

Omega 6

60%10.2g

6.3 gvs10.2 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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7.3%9.5g

Carbohydrate

14.6%19g

9.5 gvs19 g

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

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3.25%2.35g

Sugars

1.1%0.78g

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

2.35 gvs0.78 g

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

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0%0g

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 gvs0.35 g

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

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%0.015g

Glucose

%0g

0.015 gvs0 g

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

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%2.27g

Sucrose

%0.43g

2.27 gvs0.43 g

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

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13.2%5.03g

Fiber

18.3%6.96g

5.03 gvs6.96 g

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

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19.4%11g

Protein

17.6%9.85g

11 gvs9.85 g

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

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Vitamins

Blanched 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 .

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8.1%0.097mg

Vitamin B1

17%0.2mg

Thiamine

0.097 mgvs0.2 mg

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

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28%0.36mg

Vitamin B2

12.4%0.16mg

Riboflavin

0.36 mgvs0.16 mg

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

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11%1.78mg

Vitamin B3

8.1%1.3mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs1.3 mg

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

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3.2%0.16mg

Vitamin B5

8.76%0.44mg

Pantothenic acid

0.16 mgvs0.44 mg

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

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4.5%0.058mg

Vitamin B6

14.2%0.18mg

Pyridoxine

0.058 mgvs0.18 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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6.23%25μg

Vitamin B9

15%60.8μg

Folates and Folic Acid

25 μgvs60.8 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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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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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80.5%12mg

Vitamin E

13%1.95mg

Tocopherols and Tocotrienols

12 mgvs1.95 mg

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

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0%0μg

Vitamin K

24%29μg

Phytomenadione or phylloquinone

0 μgvs29 μg

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

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Minerals

Blanched Almondsvs Commercial Hummus

12%120mg

Calcium

5.95%59.5mg

120 mgvs59.5 mg

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

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58%0.52mg

Copper

53%0.48mg

0.52 mgvs0.48 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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21%1.67mg

Iron

40%3.2mg

1.67 mgvs3.2 mg

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

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32.4%136mg

Magnesium

22.6%95mg

136 mgvs95 mg

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

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40.6%0.93mg

Manganese

63.6%1.46mg

0.93 mgvs1.46 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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35%245mg

Phosphorus

32.7%229mg

245 mgvs229 mg

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

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9.86%335mg

Potassium

11.6%395mg

335 mgvs395 mg

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

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2.96%1.63μg

Selenium

11%5.95μg

1.63 μgvs5.95 μg

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

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0.64%9.66mg

Sodium

36%539mg

9.66 mgvs539 mg

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

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13.7%1.5mg

Zinc

16.6%1.82mg

1.5 mgvs1.82 mg

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

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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 .

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

Blanched Almonds have 2.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 6.2 times more Vitamin E than Commercial Hummus.
While Commercial Hummus contain 2.1 times more Vitamin B1, 2.7 times more Vitamin B5, 3.2 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
Both Blanched 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 Blanched Almonds vs Commercial Hummus:

Blanched Almonds have 2 times more Calcium and 1.4 times more Magnesium than Commercial Hummus.
While Commercial Hummus contain 1.9 times more Iron, 1.6 times more Manganese, 3.7 times more Selenium and 55.8 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Commercial Hummus have similar amounts of Copper, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 3 times more Sugars than Commercial Hummus.
While Commercial Hummus contain 1.6 times more Saturated Fat, 451.2 times more Omega 3, 1.6 times more Omega 6, 2 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
Both Blanched Almonds and Commercial Hummus have similar amounts of Energy, Fat and Protein per 300 kcal.
Both Blanched Almonds as well as Commercial Hummus have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Commercial Hummus

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: