Comparing Nutrients in 5 ounces Hummus VS 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	8.65% 251kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	5.05% 1.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.56% 0.1g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	0.63% 0.45g	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	15% 5.67g	24% 9.07g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	22% 12.3g	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	10.5% 0.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.14% 0.41mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	13% 0.17mg	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	21% 83.6μg	46% 184μg	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	12.4% 11mg	1.9% 1.7mg	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	7.1% 1.06mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	34% 0.31mg	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	27.6% 2.2mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	26.5% 0.61mg	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	22.3% 156mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.56% 95g	3700g per day for Men 19-50 years

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

• Home Prepared Hummus have 1.3 times more Vitamin B5, 3.3 times more Vitamin B6, 6.6 times more Vitamin C and 25 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B9 and 2.8 times more Vitamin K than Home Prepared Hummus.
• Both Home Prepared Hummus and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 5 oz.
• Both Home Prepared Hummus as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Home Prepared Hummus have 1.4 times more Calcium, 1.3 times more Manganese, 2.2 times more Selenium and 242 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Potassium than Home Prepared Hummus.
• Both Home Prepared Hummus and Boiled All Types Kidney Beans have similar amounts of Copper, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Home Prepared Hummus have 1.4 times more Energy, 17.2 times more Fat, 15.6 times more Saturated Fat and 18.8 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than Home Prepared Hummus.
• Both Home Prepared Hummus and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Home Prepared Hummus as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.