Comparing Nutrients in 1 kilogram Hummus VS Boiled Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Boiled Winged Beans	27%	34%	39%

Macro Nutrients

	Hummus	Boiled Winged Beans	Recommended Dietary Allowance
Energy	61% 1770kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	88.6% 86g	60.2% 58.4g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	25.8% 8.25g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	85.7% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	115% 149g	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	NA	38g per day for Men 19-50 years
Protein	86.8% 48.6g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Hummus	Boiled Winged 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	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	36% 0.47mg	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	25% 100μg	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	0% 0mg	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	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	49% 490mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	859% 7.73mg	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	541% 43.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	247% 5.67mg	521% 12mg	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	219% 1530mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	17.5% 649g	18% 672g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Boiled Winged Beans per 1 kg

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

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

• 1 kilogram of Hummus has 1.8 times more Vitamin B5, 8.5 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• While 1 kg of Boiled Winged Beans contains 3.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Home Prepared Hummus.
• 1 kilogram of Boiled Winged Beans have insufficient amounts of Vitamin C
• Both Home Prepared Hummus as well as Boiled Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Hummus has 18.6 times more Sodium than Boiled Winged Beans.
• While 1 kg of Boiled Winged Beans contains 2.9 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Home Prepared Hummus.
• Both Hummus and Boiled Winged Beans contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hummus has 1.2 times more Energy, 1.5 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Boiled Winged Beans.
• While 1 kg of Boiled Winged Beans contains 1.3 times more Omega 3 and 2.2 times more Protein than Home Prepared Hummus.