Comparing Nutrients in 300 calories Canned Red Kidney Beans VS Hummus

Weight per 300 calories

• Canned Red Kidney Beans: 242g
• Hummus: 170g

Home Prepared Hummus have 1.4 times more energy per unit of mass than Canned Red Kidney Beans, Solids, which is above average in comparison to other foods. Canned Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans or Hummus?

Macros Ratio

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

Macro Nutrients

	Canned Red Kidney Beans	Hummus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	6.04% 1.93g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	7.84% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	26.2% 34g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	0.63% 0.46g	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	0.33% 0.24g	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	% 0.56g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	18% 6.78g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	14.7% 8.24g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Hummus	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.98% 0.039mg	6.78% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.96% 1.1mg	4.23% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.73% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	52% 0.68mg	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	17% 67.7μg	25% 100μg	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	0.54% 0.48mg	15% 13.4mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.24% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Hummus	Recommended Dietary Allowance
Calcium	13.8% 138mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	42% 0.38mg	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	45.4% 3.63mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	41.8% 0.96mg	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	42% 293mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	8.62% 293mg	3400mg per day for Men 19-50 years
Selenium	7.04% 3.87μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	37.3% 559mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	4.45% 165g	2.97% 110g	3700g per day for Men 19-50 years

Canned Red Kidney Beans VS Hummus Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans or Hummus?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans vs Hummus:

• 300 calories of Canned Red Kidney Beans have 1.6 times more Vitamin B3 than Hummus.
• While 300 kcal of Home Prepared Hummus contain 2.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 27.7 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Hummus provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• 300 calories of Hummus have insufficient amounts of Vitamin B3
• Both Canned Red Kidney Beans, Solids as well as Home Prepared Hummus have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans vs Hummus:

• 300 calories of Canned Red Kidney Beans have 1.7 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Sodium than Hummus.
• Both Canned Red Kidney Beans and Hummus contain similar levels of Manganese, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans have 1.4 times more Omega 3, 1.5 times more Carbohydrate, 20.1 times more Sugars, 2 times more Fiber and 2.3 times more Protein than Hummus.
• While 300 kcal of Home Prepared Hummus contain 5.7 times more Fat, 4.4 times more Saturated Fat and 11.9 times more Omega 6 than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Hummus offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Red Kidney Beans provide inadequate amounts of Omega 6