Comparing Nutrients in 500 calories Hummus VS Boiled Winged Beans

Weight per 500 calories

• Hummus: 283g
• Boiled Winged Beans: 340g

Hummus have 1.2 times more energy per 100g than Boiled Winged Beans. It has above average energy density when compared to other foods. Boiled Winged Beans having average energy density.

Discover which food has more nutrients per 500 calories - Hummus or Boiled Winged Beans?

Macros Ratio

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

Macro Nutrients

	Hummus	Boiled Winged Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	8.77% 2.8g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	34% 5.75g	29% 4.96g	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	39% 51g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	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	29.7% 11.3g	NA	38g per day for Men 19-50 years
Protein	24.5% 13.7g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Hummus	Boiled Winged 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	83.6% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	33.8% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.04% 1.13mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.7% 1.13mg	12.3% 0.16mg	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	8.5% 34μg	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% 0mg	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	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	14% 138mg	48.3% 483mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	292% 2.63mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	43.7% 184mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	177% 4.08mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.78μg	18% 9.86μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	2.95% 44.2mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	4.95% 183g	6.18% 229g	3700g per day for Men 19-50 years

Hummus VS Boiled Winged Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hummus or Boiled Winged Beans?

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

• 500 calories of Hummus have 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.
• While 500 kcal of Boiled Winged Beans contain 4 times more Vitamin B1, 3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Home Prepared Hummus.
• 500 calories of Hummus have insufficient amounts of Vitamin B3
• 500 calories of Boiled Winged Beans have insufficient amounts of Vitamin B9 and Vitamin C
• Both Home Prepared Hummus as well as Boiled Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Hummus have 15.5 times more Sodium than Boiled Winged Beans.
• While 500 kcal of Boiled Winged Beans contain 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 and 1.6 times more Zinc than Home Prepared Hummus.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hummus have 1.2 times more Fat than Boiled Winged Beans.
• While 500 kcal of Boiled Winged Beans contain 1.5 times more Omega 3 and 2.6 times more Protein than Home Prepared Hummus.
• Both Hummus and Boiled Winged Beans offer comparable quantities of Energy, Omega 6 and Carbohydrate per 500 calories.