Comparing Nutrients in 14 ounces Hummus VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Red Lentils	26%	5%	69%

Macro Nutrients

	Hummus	Red Lentils	Recommended Dietary Allowance
Energy	24.2% 703kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	8.88% 8.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	47.5% 8.08g	20.7% 3.5g	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	193% 250g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	NA	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	113% 43g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Hummus	Red Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	27.6% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	123% 1.6mg	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	202% 810μg	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	7.5% 6.75mg	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	Red Lentils	Recommended Dietary Allowance
Calcium	19.4% 194mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	575% 5.17mg	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	367% 29.3mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	296% 6.8mg	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	167% 1167mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	78% 2651mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	6.96% 257g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hummus vs Red Lentils:

• Home Prepared Hummus have 4.6 times more Vitamin C than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 5.7 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3 and 3.5 times more Vitamin B9 than Home Prepared Hummus.
• Both Home Prepared Hummus and Raw Pink Or Red Lentils have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Home Prepared Hummus as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hummus vs Red Lentils:

• Home Prepared Hummus have more Selenium, 34.6 times more Sodium and 8.3 times more Water than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 5.8 times more Copper, 4.7 times more Iron, 2 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 3.9 times more Potassium and 3.3 times more Zinc than Home Prepared Hummus.
• Both Home Prepared Hummus and Raw Pink Or Red Lentils have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Home Prepared Hummus have 4 times more Fat, 3 times more Saturated Fat and 2.3 times more Omega 6 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 2 times more Energy, 3.4 times more Omega 3, 3.1 times more Carbohydrate, 2.7 times more Fiber and 4.9 times more Protein than Home Prepared Hummus.
• Both Home Prepared Hummus as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.