Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Hummus	11%	44%	45%

Macro Nutrients

	Boiled California Red Kidney Beans	Hummus	Recommended Dietary Allowance
Energy	6.06% 176kcal	8.65% 251kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	5.05% 1.6g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.56% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	0.53% 0.38g	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	34.7% 13g	15% 5.67g	38g per day for Men 19-50 years
Protein	23% 13g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney 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	15.2% 0.18mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	8.14% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	43.5% 0.57mg	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	26.2% 105μg	21% 83.6μg	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	1.9% 1.7mg	12.4% 11mg	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	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Hummus	Recommended Dietary Allowance
Calcium	9.36% 94mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	35.3% 0.32mg	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	53% 4.22mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	35% 0.8mg	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	27.7% 194mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Hummus per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Hummus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Hummus:

• 5 ounces of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Hummus.
• While 5 oz of Home Prepared Hummus contain 1.3 times more Vitamin B5, 3.8 times more Vitamin B6 and 6.6 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Hummus provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Hummus:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.2 times more Phosphorus and 2.4 times more Potassium than Hummus.
• While 5 oz of Home Prepared Hummus contain 1.8 times more Manganese, 2 times more Selenium, 60.5 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.3 times more Fiber and 1.9 times more Protein than Hummus.
• While 5 oz of Home Prepared Hummus contain 1.4 times more Energy, 95.4 times more Fat, 81.5 times more Saturated Fat, 2.3 times more Omega 3 and 101.8 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Hummus offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6