Comparing Nutrients in 1 kilogram Hummus VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Hummus	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	92% 1.2mg	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	148% 590μg	325% 1300μg	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	87.8% 79mg	13.3% 12mg	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	50% 7.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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