Comparing Nutrients in 300 calories Boiled Winged Beans VS Hummus

Weight per 300 calories

• Boiled Winged Beans: 204g
• Hummus: 170g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Winged Beans or Hummus?

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Hummus	11%	44%	45%

Macro Nutrients

	Boiled Winged Beans	Hummus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	5.26% 1.7g	6.04% 1.93g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.84% 0.13g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	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	23.5% 30.5g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	18% 6.78g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	14.7% 8.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	6.78% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.23% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.37% 0.32mg	9.73% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.38% 0.096mg	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	5.1% 20.4μg	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% 0mg	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

	Boiled Winged Beans	Hummus	Recommended Dietary Allowance
Calcium	29% 290mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	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	110% 8.84mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	26.2% 110mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	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	44.6% 312mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	8.62% 293mg	3400mg per day for Men 19-50 years
Selenium	10.8% 5.9μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	1.77% 26.5mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	3.7% 137g	2.97% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Winged Beans vs Hummus:

• Boiled Winged Beans have 4 times more Vitamin B1, 3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.5 times more Vitamin B5, 7.1 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Winged Beans vs Hummus:

• Boiled Winged Beans have 3.5 times more Calcium, 4.2 times more Copper, 3.3 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium, 1.5 times more Selenium, 1.6 times more Zinc and 1.2 times more Water than Home Prepared Hummus.
• While Home Prepared Hummus contain 15.5 times more Sodium than Boiled Winged Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled Winged Beans have 1.5 times more Omega 3 and 2.6 times more Protein than Home Prepared Hummus.
• Both Boiled Winged Beans and Home Prepared Hummus have similar amounts of Energy, Fat, Saturated Fat, Omega 6 and Carbohydrate per 300 kcal.
• Both Boiled Winged Beans as well as Home Prepared Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.