Comparing Nutrients in 14 ounces Hummus VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Hummus	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	24.2% 703kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	47.5% 8.08g	2.8% 0.48g	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	65.6% 85.3g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	21% 15g	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	0.55% 0.4g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 13.8g	g per day for Men 19-50 years
Fiber	41.8% 16g	57.4% 22g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Hummus	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	NA	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	27.8% 111μg	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	0.88% 0.79mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.4% 194mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	120% 1.08mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	66.3% 1.52mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	32.3% 1099mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	61% 917mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	6.96% 257g	7.3% 270g	3700g per day for Men 19-50 years

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

• Home Prepared Hummus have 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B9 and 39.5 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Home Prepared Hummus and Canned Red Kidney Beans, Solids have similar amounts of Vitamin B3 per 14 oz.
• Both Home Prepared Hummus as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hummus vs Canned Red Kidney Beans:

• Home Prepared Hummus have 1.5 times more Manganese, 1.5 times more Selenium and 1.5 times more Zinc than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 1.6 times more Potassium than Home Prepared Hummus.
• Both Home Prepared Hummus and Canned Red Kidney Beans, Solids have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Home Prepared Hummus have 1.4 times more Energy, 8.2 times more Fat, 6.3 times more Saturated Fat and 17 times more Omega 6 than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 14.1 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Home Prepared Hummus.
• Both Home Prepared Hummus and Canned Red Kidney Beans, Solids have similar amounts of Omega 3 and Carbohydrate per 14 oz.
• Both Home Prepared Hummus as well as Canned Red Kidney Beans, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.