Comparing Nutrients in 5 ounces Hummus VS 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	8.65% 251kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.05% 1.6g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	6.56% 0.1g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	1% 0.17g	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	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	7.43% 5.4g	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	0.2% 0.14g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	15% 5.67g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	20% 11.3g	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	10.5% 0.13mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.14% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	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	21% 83.6μg	9.92% 39.7μg	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	0.31% 0.28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	43% 0.39mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	23.7% 0.54mg	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	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	11.5% 393mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Canned Red Kidney Beans per 5 oz

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

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

• 5 ounces of Hummus have 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B9 and 39.5 times more Vitamin C than Canned Red Kidney Beans.
• Both Hummus and Canned Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces 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 five ounces.

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

• 5 ounces of Hummus have 1.5 times more Manganese, 1.5 times more Selenium and 1.5 times more Zinc than Canned Red Kidney Beans.
• While 5 oz of Canned Red Kidney Beans, Solids contain 1.6 times more Potassium than Home Prepared Hummus.
• Both Hummus and Canned Red Kidney Beans contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hummus have 1.4 times more Energy, 8.2 times more Fat, 6.3 times more Saturated Fat and 17 times more Omega 6 than Canned Red Kidney Beans.
• While 5 oz of Canned Red Kidney Beans, Solids contain 14.1 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Home Prepared Hummus.
• Both Hummus and Canned Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6