Comparing Nutrients in 14 ounces Canned Pinto Beans VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Canned Pinto Beans	Commercial Hummus	Recommended Dietary Allowance
Energy	15.6% 452kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	73% 70.7g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	31.8% 10g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	180% 2.88g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	189% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80.3g	45.8% 59.5g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	3.4% 2.46g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	1.53% 1.1g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 1.35g	g per day for Men 19-50 years
Fiber	57.4% 22g	57.4% 22g	38g per day for Men 19-50 years
Protein	49.5% 27.7g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.08mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75.4% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Commercial Hummus	Recommended Dietary Allowance
Calcium	25% 250mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	166% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	66% 5.28mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	199% 4.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.3% 401mg	103% 718mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	113% 1691mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	7.57% 280g	6.16% 228g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans VS Commercial Hummus per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Pinto Beans versus 14 oz of Commercial Hummus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Pinto Beans vs Commercial Hummus:

• 14 oz of Commercial Hummus contain 3.1 times more Vitamin B1, 6.7 times more Vitamin B2, 3.8 times more Vitamin B3 and 2 times more Vitamin B9 than Canned Pinto Beans, Solids.
• 14 ounces of Canned Pinto Beans have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Pinto Beans, Solids as well as Commercial Hummus have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Pinto Beans vs Commercial Hummus:

• 14 ounces of Canned Pinto Beans have 1.3 times more Calcium than Commercial Hummus.
• While 14 oz of Commercial Hummus contain 1.5 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Sodium and 2.4 times more Zinc than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Commercial Hummus contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Pinto Beans have 1.3 times more Carbohydrate than Commercial Hummus.
• While 14 oz of Commercial Hummus contain 2.1 times more Energy, 19.8 times more Fat, 16.2 times more Saturated Fat, 4.6 times more Omega 3 and 70.2 times more Omega 6 than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Commercial Hummus offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Canned Pinto Beans provide inadequate amounts of Omega 6