Comparing Nutrients in 500 calories Commercial HummusVS Baked Red Potatoes

Weight per 500 calories

Commercial Hummus

211g

Baked Red Potatoes

575g

Commercial Hummus have 2.7 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Commercial Hummus or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Commercial Hummus

12%

64%

24%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Commercial Hummusvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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38.8%37.6g

Fat

0.89%0.86g

37.6 gvs0.86 g

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

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17%5.4g

Saturated Fat

0.72%0.23g

5.4 gvs0.23 g

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

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96%1.53g

Omega 3

5.4%0.086g

1.53 gvs0.086 g

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

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100%17g

Omega 6

1.66%0.28g

17 gvs0.28 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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24.3%31.6g

Carbohydrate

86.6%113g

31.6 gvs113 g

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

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1.8%1.3g

Sugars

11.3%8.2g

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

1.3 gvs8.2 g

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

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0.81%0.59g

Fructose

3.5%2.53g

≤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]

0.59 gvs2.53 g

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

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%0g

Glucose

%3.16g

0 gvs3.16 g

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

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%0.72g

Sucrose

%2.6g

0.72 gvs2.6 g

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

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30.5%11.6g

Fiber

27.2%10.3g

11.6 gvs10.3 g

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

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29.3%16.4g

Protein

23.6%13.2g

16.4 gvs13.2 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Commercial Hummusvs Baked Red Potatoes

0.23%2.1μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

2.1 μgvs5.75 μg

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

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28%0.34mg

Vitamin B1

34.5%0.41mg

Thiamine

0.34 mgvs0.41 mg

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

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20.6%0.27mg

Vitamin B2

22%0.29mg

Riboflavin

0.27 mgvs0.29 mg

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

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13.5%2.16mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

2.16 mgvs9.17 mg

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

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14.6%0.73mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.73 mgvs1.96 mg

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

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23.7%0.31mg

Vitamin B6

94%1.2mg

Pyridoxine

0.31 mgvs1.2 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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25.3%101μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

101 μgvs155 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

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 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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21.7%3.25mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

3.25 mgvs0.46 mg

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

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40%48μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

48 μgvs16 μg

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

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Minerals

Commercial Hummusvs Baked Red Potatoes

9.9%99mg

Calcium

5.17%51.7mg

99 mgvs51.7 mg

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

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88.4%0.8mg

Copper

111%1mg

0.8 mgvs1 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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67%5.36mg

Iron

50.3%4.02mg

5.36 mgvs4.02 mg

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

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37.7%158mg

Magnesium

38.3%161mg

158 mgvs161 mg

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

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106%2.44mg

Manganese

43.2%0.99mg

2.44 mgvs0.99 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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54.6%382mg

Phosphorus

59%414mg

382 mgvs414 mg

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

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19.4%658mg

Potassium

92%3132mg

658 mgvs3132 mg

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

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18%9.9μg

Selenium

9.9 μgvsNA μg

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

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60%899mg

Sodium

4.6%69mg

899 mgvs69 mg

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

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27.6%3.04mg

Zinc

21%2.3mg

3.04 mgvs2.3 mg

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

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3.27%121g

Water

12%441g

121 gvs441 g

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

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Lets compare vitamin content per 500 calories of Commercial Hummus vs Baked Red Potatoes:

Commercial Hummus have 7.1 times more Vitamin E and 3 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.2 times more Vitamin B3, 2.7 times more Vitamin B5, 4 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Commercial Hummus.
Both Commercial Hummus and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Commercial Hummus as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Commercial Hummus vs Baked Red Potatoes:

Commercial Hummus have 1.9 times more Calcium, 1.3 times more Iron, 2.5 times more Manganese, 13 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Copper, 4.8 times more Potassium and 3.6 times more Water than Commercial Hummus.
Both Commercial Hummus and Baked Whole Red Potatoes have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Commercial Hummus have 43.6 times more Fat, 23.5 times more Saturated Fat, 17.7 times more Omega 3, 60.5 times more Omega 6 and 1.2 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.6 times more Carbohydrate and 6.3 times more Sugars than Commercial Hummus.
Both Commercial Hummus and Baked Whole Red Potatoes have similar amounts of Energy and Fiber per 500 kcal.
Both Commercial Hummus as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Commercial HummusVS Tofu, extra firm, prepared with nigariBaked Red PotatoesVS Tofu, extra firm, prepared with nigariCommercial HummusVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Commercial HummusVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Commercial Hummus or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: