Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Hummus

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Hummus	Recommended Dietary Allowance
Energy	43.8% 1270kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	88.6% 86g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	46.3% 0.74g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	155% 201g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	3.72% 2.7g	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	168% 64g	105% 40g	38g per day for Men 19-50 years
Protein	155% 86.7g	86.8% 48.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney 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	133% 1.6mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	307% 4mg	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	325% 1300μg	148% 590μg	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	13.3% 12mg	87.8% 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	2% 0.3mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Hummus	Recommended Dietary Allowance
Calcium	35% 350mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	249% 2.24mg	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	278% 22mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	247% 5.67mg	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	197% 1380mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	99% 11mg	11mg per day for Men 19-50 years
Water	18% 669g	17.5% 649g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Hummus:

• Boiled All Types Kidney Beans have 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.
• While Home Prepared Hummus contain 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.
• Both Boiled All Types Kidney Beans and Home Prepared Hummus have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Hummus:

• Boiled All Types Kidney Beans have 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.
• While Home Prepared Hummus contain 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.
• Both Boiled All Types Kidney Beans and Home Prepared Hummus have similar amounts of Copper, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.3 times more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than Home Prepared Hummus.
• While Home Prepared Hummus contain 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.
• Both Boiled All Types Kidney Beans and Home Prepared Hummus have similar amounts of Carbohydrate per 1 kg.
• Both Boiled All Types Kidney Beans as well as Home Prepared Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.