Comparing Nutrients in 500 calories Hummus VS Canned Red Kidney Beans

Weight per 500 calories

• Hummus: 283g
• Canned Red Kidney Beans: 403g

Hummus have 1.4 times more energy per 100g than Canned Red Kidney Beans. It has above average energy density when compared to other foods. Canned Red Kidney Beans, Solids having average energy density.

Discover which food has more nutrients per 500 calories - Hummus or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	34% 5.75g	2.85% 0.48g	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	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	21% 15.3g	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	0.56% 0.4g	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	% 0.93g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	29.7% 11.3g	58.4% 22g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	57.5% 32g	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	21% 0.25mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.04% 1.13mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.7% 1.13mg	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	41.7% 167μg	28.2% 113μg	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	0.9% 0.81mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.06% 8.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 138mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	122% 1.1mg	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	75.6% 6.05mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	67.3% 1.55mg	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	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.78μg	11.7% 6.45μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	27.5% 3.02mg	11mg per day for Men 19-50 years
Water	4.95% 183g	7.42% 275g	3700g per day for Men 19-50 years

Hummus VS Canned Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hummus or Canned Red Kidney Beans?

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

• 500 calories of Hummus have 2.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 27.7 times more Vitamin C than Canned Red Kidney Beans.
• While 500 kcal of Canned Red Kidney Beans, Solids contain 1.6 times more Vitamin B3 than Home Prepared Hummus.
• Both Hummus and Canned Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Hummus have insufficient amounts of Vitamin B3
• 500 calories 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 500 calories.

Comparing minerals per 500 calories for Hummus vs Canned Red Kidney Beans:

• 500 kcal of Canned Red Kidney Beans, Solids contain 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 Home Prepared Hummus.
• Both Hummus and Canned Red Kidney Beans contain similar levels of Manganese, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hummus have 5.7 times more Fat, 4.4 times more Saturated Fat and 11.9 times more Omega 6 than Canned Red Kidney Beans.
• While 500 kcal of Canned Red Kidney Beans, Solids contain 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 Home Prepared Hummus.
• Both Hummus and Canned Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Red Kidney Beans provide inadequate amounts of Omega 6