Comparing Nutrients in 500 calories Hummus VS Boiled Kidney Beans

Weight per 500 calories

• Hummus: 283g
• Boiled Kidney Beans: 394g

Hummus have 1.4 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Hummus or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Hummus	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	34% 5.75g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 57g	69% 89.8g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	1.74% 1.26g	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	29.7% 11.3g	66.3% 25g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Hummus	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.04% 1.13mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.7% 1.13mg	36.3% 0.47mg	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	41.7% 167μg	128% 512μg	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	24.8% 22.3mg	5.25% 4.72mg	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	14% 2.1mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.06% 8.47μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14% 138mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	94% 0.85mg	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	55% 4.4mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	73.6% 1.7mg	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	44.4% 311mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.78μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	4.95% 183g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hummus vs Boiled Kidney Beans:

• Home Prepared Hummus have 2.4 times more Vitamin B6, 4.7 times more Vitamin C and 17.9 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B9 and 3.9 times more Vitamin K than Home Prepared Hummus.
• Both Home Prepared Hummus and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Home Prepared Hummus as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hummus vs Boiled Kidney Beans:

• Home Prepared Hummus have 1.6 times more Selenium and 173.6 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 3.3 times more Potassium, 1.3 times more Zinc and 1.4 times more Water than Home Prepared Hummus.
• Both Home Prepared Hummus and Boiled All Types Kidney Beans have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Home Prepared Hummus have 12.3 times more Fat, 11.2 times more Saturated Fat and 13.5 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Omega 3, 1.6 times more Carbohydrate, 2.2 times more Fiber and 2.5 times more Protein than Home Prepared Hummus.
• Both Home Prepared Hummus and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Home Prepared Hummus as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.