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Comparing Nutrients in 1 kilogram Canned Kidney BeansVS Hummus

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans
25%
6%
69%
Hummus
11%
44%
45%
1 kg ▼

Macro Nutrients

29%840kcal
Energy
61%1770kcal
840 kcalvs1770 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
6.2%6g
Fat
88.6%86g
6 gvs86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
4.4%1.4g
Saturated Fat
35.7%11.4g
1.4 gvs11.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
51.3%0.82g
Omega 3
46.3%0.74g
0.82 gvs0.74 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
6.24%1.06g
Omega 6
120%20.4g
1.06 gvs20.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
112%145g
Carbohydrate
155%201g
145 gvs201 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
25.5%18.5g
Sugars
3.72%2.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
18.5 gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%18.5g
Sucrose
NA
18.5 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
113%43g
Fiber
105%40g
43 gvs40 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
93%52.2g
Protein
86.8%48.6g
52.2 gvs48.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
97%1.16mg
Vitamin B1
74%0.89mg
Thiamine
1.16 mgvs0.89 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
39.2%0.51mg
Vitamin B2
40%0.52mg
Riboflavin
0.51 mgvs0.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
25.7%4.1mg
Vitamin B3
25%4mg
Niacin, nicotinic acid, niacinamide
4.1 mgvs4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
27.6%1.38mg
Vitamin B5
57.4%2.87mg
Pantothenic acid
1.38 mgvs2.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
57%0.74mg
Vitamin B6
307%4mg
Pyridoxine
0.74 mgvs4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
90%360μg
Vitamin B9
148%590μg
Folates and Folic Acid
360 μgvs590 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
13.3%12mg
Vitamin C
87.8%79mg
Ascorbic acid
12 mgvs79 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
1.33%0.2mg
Vitamin E
50%7.5mg
Tocopherols and Tocotrienols
0.2 mgvs7.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
34%41μg
Vitamin K
25%30μg
Phytomenadione or phylloquinone
41 μgvs30 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

34%340mg
Calcium
49%490mg
340 mgvs490 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
150%1.35mg
Copper
249%2.24mg
1.35 mgvs2.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
146%11.7mg
Iron
195%15.6mg
11.7 mgvs15.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
64.3%270mg
Magnesium
69%290mg
270 mgvs290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
73%1.68mg
Manganese
247%5.67mg
1.68 mgvs5.67 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
129%900mg
Phosphorus
157%1100mg
900 mgvs1100 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
69.7%2370mg
Potassium
51%1730mg
2370 mgvs1730 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
16.4%9μg
Selenium
43.6%24μg
9 μgvs24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
197%2960mg
Sodium
161%2420mg
2960 mgvs2420 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
42%4.6mg
Zinc
99%11mg
4.6 mgvs11 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
21%780g
Water
17.5%649g
780 gvs649 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Hummus:
Comparing minerals per 1 kilogram for Canned Kidney Beans vs Hummus:
Comparison of macro-nutrients per 1 kilogram:



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