Comparing Nutrients in 5 ounces Hummus VS 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	8.65% 251kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	5.05% 1.6g	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	6.56% 0.1g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	12% 2.07g	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	16.3% 21g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	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	15% 5.67g	NA	38g per day for Men 19-50 years
Protein	12.3% 6.9g	27% 15g	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	10.5% 0.13mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.14% 0.41mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	5.12% 0.067mg	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	3.54% 14μg	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% 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	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	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	27.6% 2.2mg	76.7% 6.14mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	74% 1.7mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Boiled Winged Beans per 5 oz

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

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

• 5 ounces of Hummus have 1.8 times more Vitamin B5, 8.5 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• While 5 oz of Boiled Winged Beans contain 3.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Home Prepared Hummus.
• 5 ounces of Boiled Winged Beans have insufficient amounts of Vitamin C
• Both Home Prepared Hummus as well as Boiled Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Hummus have 18.6 times more Sodium than Boiled Winged Beans.
• While 5 oz of Boiled Winged Beans contain 2.9 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Home Prepared Hummus.
• Both Hummus and Boiled Winged Beans contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hummus have 1.2 times more Energy, 1.5 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Boiled Winged Beans.
• While 5 oz of Boiled Winged Beans contain 1.3 times more Omega 3 and 2.2 times more Protein than Home Prepared Hummus.