Comparing Nutrients in 1 pound Hummus VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Hummus	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	27.7% 803kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	16% 5.18g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	54.3% 9.23g	3.2% 0.54g	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	75% 97g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	23.8% 17.2g	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	0.63% 0.45g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	47.7% 18g	65.7% 25g	38g per day for Men 19-50 years
Protein	39.4% 22g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Hummus	Canned Red 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	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	NA	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	31.8% 127μg	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	1% 0.91mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.2% 222mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	137% 1.23mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	75.7% 1.74mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	7.95% 294g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Canned Red Kidney Beans per 1 lb

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

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

• 1 pound of Hummus has 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B9 and 39.5 times more Vitamin C than Canned Red Kidney Beans.
• Both Hummus and Canned Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Home Prepared Hummus as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hummus has 1.4 times more Energy, 8.2 times more Fat, 6.3 times more Saturated Fat and 17 times more Omega 6 than Canned Red Kidney Beans.
• While 1 lb of Canned Red Kidney Beans, Solids contains 14.1 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Home Prepared Hummus.
• Both Hummus and Canned Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per one pound.
• 1 pound of Canned Red Kidney Beans provide inadequate amounts of Omega 6