Comparing Nutrients in 1 kilogram Hummus VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Hummus	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	61% 1770kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	88.6% 86g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	5.66% 1.8g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	165% 215g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	52.4% 38g	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	1.38% 1g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 34.7g	g per day for Men 19-50 years
Fiber	105% 40g	145% 55g	38g per day for Men 19-50 years
Protein	86.8% 48.6g	143% 79.8g	56g per day for Men 19-50 years

Vitamins

	Hummus	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	NA	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	70% 280μg	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	2.22% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	49% 490mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	302% 2.72mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	247% 5.67mg	167% 3.84mg	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	173% 1210mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	81.5% 2770mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	154% 2310mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	17.5% 649g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Canned Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Hummus versus 1 kg of Canned Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Hummus has 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B9 and 39.5 times more Vitamin C than Canned Red Kidney Beans.
• Both Hummus and Canned Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Home Prepared Hummus as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hummus vs Canned Red Kidney Beans:

• 1 kilogram of Hummus has 1.5 times more Manganese, 1.5 times more Selenium and 1.5 times more Zinc than Canned Red Kidney Beans.
• While 1 kg of Canned Red Kidney Beans, Solids contains 1.6 times more Potassium than Home Prepared Hummus.
• Both Hummus and Canned Red Kidney Beans contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hummus has 1.4 times more Energy, 8.2 times more Fat, 6.3 times more Saturated Fat and 17 times more Omega 6 than Canned Red Kidney Beans.
• While 1 kg of Canned Red Kidney Beans, Solids contains 14.1 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Home Prepared Hummus.
• Both Hummus and Canned Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Canned Red Kidney Beans provide inadequate amounts of Omega 6