Comparing Nutrients in 14 ounces Hummus VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Hummus	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	24.2% 703kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	47.5% 8.08g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	69.6% 90g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	1.75% 1.27g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	67% 25.4g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Hummus	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	36.6% 0.48mg	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	58.5% 234μg	129% 516μg	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	35% 31.4mg	5.3% 4.76mg	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	20% 2.98mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	19.4% 194mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	95% 0.86mg	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	77.4% 6.2mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	74.2% 1.7mg	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	62.4% 437mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	6.96% 257g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hummus vs Boiled Kidney Beans:

• Home Prepared Hummus have 1.3 times more Vitamin B5, 3.3 times more Vitamin B6, 6.6 times more Vitamin C and 25 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B9 and 2.8 times more Vitamin K than Home Prepared Hummus.
• Both Home Prepared Hummus and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Home Prepared Hummus as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hummus vs Boiled Kidney Beans:

• Home Prepared Hummus have 1.4 times more Calcium, 1.3 times more Manganese, 2.2 times more Selenium and 242 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Potassium than Home Prepared Hummus.
• Both Home Prepared Hummus and Boiled All Types Kidney Beans have similar amounts of Copper, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Home Prepared Hummus have 1.4 times more Energy, 17.2 times more Fat, 15.6 times more Saturated Fat and 18.8 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than Home Prepared Hummus.
• Both Home Prepared Hummus and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Home Prepared Hummus as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.