Comparing Nutrients in 1 kilogram Hummus VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Red Lentils	26%	5%	69%

Macro Nutrients

	Hummus	Red Lentils	Recommended Dietary Allowance
Energy	61% 1770kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	88.6% 86g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	485% 631g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	NA	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	284% 108g	38g per day for Men 19-50 years
Protein	86.8% 48.6g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Hummus	Red Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	310% 4.03mg	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	510% 2040μg	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	19% 17mg	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	Red Lentils	Recommended Dietary Allowance
Calcium	49% 490mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	1448% 13mg	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	924% 74mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	247% 5.67mg	746% 17mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	327% 36mg	11mg per day for Men 19-50 years
Water	17.5% 649g	2.1% 78.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hummus vs Red Lentils:

• Home Prepared Hummus have 4.6 times more Vitamin C than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 5.7 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3 and 3.5 times more Vitamin B9 than Home Prepared Hummus.
• Both Home Prepared Hummus and Raw Pink Or Red Lentils have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Home Prepared Hummus as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hummus vs Red Lentils:

• Home Prepared Hummus have more Selenium, 34.6 times more Sodium and 8.3 times more Water than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 5.8 times more Copper, 4.7 times more Iron, 2 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 3.9 times more Potassium and 3.3 times more Zinc than Home Prepared Hummus.
• Both Home Prepared Hummus and Raw Pink Or Red Lentils have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Home Prepared Hummus have 4 times more Fat, 3 times more Saturated Fat and 2.3 times more Omega 6 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 2 times more Energy, 3.4 times more Omega 3, 3.1 times more Carbohydrate, 2.7 times more Fiber and 4.9 times more Protein than Home Prepared Hummus.
• Both Home Prepared Hummus as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.