Comparing Nutrients in 1 pound Commercial Hummus VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Commercial Hummus	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	37% 1075kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 81g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	206% 3.3g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	216% 36.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	79.6% 103g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	2% 1.45g	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	1.75% 1.27g	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	% 1.54g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	76.4% 29g	38g per day for Men 19-50 years
Protein	63% 35.3g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	42% 0.54mg	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	54.4% 218μg	147% 590μg	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% 0mg	6.05% 5.44mg	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	46.6% 7mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86% 103μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	109% 0.98mg	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	144% 11.5mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	85% 1.95mg	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	117% 821mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	38.8% 21.3μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	129% 1932mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	7.04% 260g	8.2% 304g	3700g per day for Men 19-50 years

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

• Commercial Hummus have 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.2 times more Vitamin B6, 51.3 times more Vitamin E and 2.7 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B9 and more Vitamin C than Commercial Hummus.
• Both Commercial Hummus and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Commercial Hummus as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Commercial Hummus vs Boiled Kidney Beans:

• Commercial Hummus have 1.3 times more Calcium, 1.7 times more Copper, 1.8 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 4.3 times more Selenium, 426 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Potassium than Commercial Hummus.
• Both Commercial Hummus and Boiled All Types Kidney Beans have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Commercial Hummus have 1.9 times more Energy, 35.6 times more Fat, 35.1 times more Saturated Fat, 4.3 times more Omega 3 and 74.8 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Carbohydrate than Commercial Hummus.
• Both Commercial Hummus and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 1 lb.
• Both Commercial Hummus as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.