Comparing Nutrients in 1 pound Hummus VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Red Lentils	26%	5%	69%

Macro Nutrients

	Hummus	Red Lentils	Recommended Dietary Allowance
Energy	27.7% 803kcal	56% 1624kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	10% 9.84g	97g per day for Men 19-50 years
Saturated Fat	16% 5.18g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	54.3% 9.23g	23.6% 4g	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	220% 286g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	47.7% 18g	129% 49g	38g per day for Men 19-50 years
Protein	39.4% 22g	194% 108g	56g per day for Men 19-50 years

Vitamins

	Hummus	Red Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	141% 1.83mg	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	231% 925μg	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	8.57% 7.7mg	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	Red Lentils	Recommended Dietary Allowance
Calcium	22.2% 222mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	657% 5.9mg	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	419% 33.5mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	338% 7.8mg	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	191% 1334mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	7.95% 294g	0.96% 35.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hummus vs Red Lentils:

• Home Prepared Hummus have 4.6 times more Vitamin C than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 5.7 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3 and 3.5 times more Vitamin B9 than Home Prepared Hummus.
• Both Home Prepared Hummus and Raw Pink Or Red Lentils have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Home Prepared Hummus as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hummus vs Red Lentils:

• Home Prepared Hummus have more Selenium, 34.6 times more Sodium and 8.3 times more Water than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 5.8 times more Copper, 4.7 times more Iron, 2 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 3.9 times more Potassium and 3.3 times more Zinc than Home Prepared Hummus.
• Both Home Prepared Hummus and Raw Pink Or Red Lentils have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Home Prepared Hummus have 4 times more Fat, 3 times more Saturated Fat and 2.3 times more Omega 6 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 2 times more Energy, 3.4 times more Omega 3, 3.1 times more Carbohydrate, 2.7 times more Fiber and 4.9 times more Protein than Home Prepared Hummus.
• Both Home Prepared Hummus as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.