Comparing Nutrients in 1 pound Canned Pinto Beans VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Hummus	11%	44%	45%

Macro Nutrients

	Canned Pinto Beans	Hummus	Recommended Dietary Allowance
Energy	18% 517kcal	27.7% 803kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	16% 5.18g	32g per day for Men 19-50 years
Omega 3	44.8% 0.72g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	54.3% 9.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	70.2% 91g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	1.7% 1.22g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.45g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	47.7% 18g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Hummus	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	139% 1.8mg	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	27.2% 109μg	67% 268μg	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	0.5% 0.45mg	40% 36mg	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	NA	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Hummus	Recommended Dietary Allowance
Calcium	28.6% 286mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	113% 1mg	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	75.4% 6.03mg	88.5% 7.08mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	112% 2.57mg	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	65.4% 458mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	NA	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	8.66% 320g	7.95% 294g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans VS Hummus per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Pinto Beans vs Hummus:

• 1 lb of Home Prepared Hummus contains 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B9 and 79 times more Vitamin C than Canned Pinto Beans, Solids.
• 1 pound of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Pinto Beans, Solids as well as Home Prepared Hummus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Pinto Beans vs Hummus:

• 1 pound of Canned Pinto Beans has 1.3 times more Calcium and 1.6 times more Potassium than Hummus.
• While 1 lb of Home Prepared Hummus contains 1.5 times more Manganese and 1.8 times more Zinc than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Hummus contain similar levels of Copper, Iron, Magnesium, Phosphorus and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pinto Beans has 2.1 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Hummus.
• While 1 lb of Home Prepared Hummus contains 1.6 times more Energy, 9.5 times more Fat, 7.2 times more Saturated Fat and 17.7 times more Omega 6 than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Hummus offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Pinto Beans provide inadequate amounts of Omega 6