Comparing Nutrients in 14 ounces Boiled Winged Beans VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Hummus	11%	44%	45%

Macro Nutrients

	Boiled Winged Beans	Hummus	Recommended Dietary Allowance
Energy	20% 583kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	47.5% 8.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	61.4% 80g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	NA	41.8% 16g	38g per day for Men 19-50 years
Protein	75.3% 42g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	122% 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	9.92% 39.7μg	58.5% 234μg	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% 0mg	35% 31.4mg	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	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Hummus	Recommended Dietary Allowance
Calcium	56.4% 564mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	99% 0.89mg	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	215% 17mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	98% 2.25mg	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	86.7% 607mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	7.2% 267g	6.96% 257g	3700g per day for Men 19-50 years

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

• Boiled Winged Beans have 3.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.8 times more Vitamin B5, 8.5 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Winged Beans have 2.9 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 1.2 times more Selenium and 1.3 times more Zinc than Home Prepared Hummus.
• While Home Prepared Hummus contain 18.6 times more Sodium than Boiled Winged Beans.
• Both Boiled Winged Beans and Home Prepared Hummus have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Winged Beans have 1.3 times more Omega 3 and 2.2 times more Protein than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.5 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Boiled Winged Beans.
• Both Boiled Winged Beans and Home Prepared Hummus have similar amounts of Energy per 14 oz.
• Both Boiled Winged Beans as well as Home Prepared Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.