Comparing Nutrients in 1 pound Hummus VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Hummus	Canned Kidney Beans	Recommended Dietary Allowance
Energy	27.7% 803kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	16% 5.18g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	54.3% 9.23g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	47.7% 18g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	39.4% 22g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Hummus	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	26% 0.34mg	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	67% 268μg	41% 163μg	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	40% 36mg	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	22.7% 3.4mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	22.2% 222mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	68% 0.61mg	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	88.5% 7.08mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	33% 0.76mg	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	71.3% 499mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.95% 294g	9.57% 354g	3700g per day for Men 19-50 years

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

• Home Prepared Hummus have 2.1 times more Vitamin B5, 5.4 times more Vitamin B6, 1.6 times more Vitamin B9, 6.6 times more Vitamin C and 37.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B1 and 1.4 times more Vitamin K than Home Prepared Hummus.
• Both Home Prepared Hummus and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Home Prepared Hummus as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Home Prepared Hummus have 1.4 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 3.4 times more Manganese, 1.2 times more Phosphorus, 2.7 times more Selenium and 2.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Potassium than Home Prepared Hummus.
• Both Home Prepared Hummus and Canned All Types Kidney Beans have similar amounts of Magnesium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Home Prepared Hummus have 2.1 times more Energy, 14.3 times more Fat, 8.1 times more Saturated Fat, 19.2 times more Omega 6 and 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.9 times more Sugars than Home Prepared Hummus.
• Both Home Prepared Hummus and Canned All Types Kidney Beans have similar amounts of Omega 3, Fiber and Protein per 1 lb.
• Both Home Prepared Hummus as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.