Comparing Nutrients in 5 ounces Red Lentils VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Hummus	11%	44%	45%

Macro Nutrients

	Red Lentils	Hummus	Recommended Dietary Allowance
Energy	17.5% 507kcal	8.65% 251kcal	2900kcal per day for Men 19-50 years
Fat	3.17% 3.08g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	5.05% 1.6g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	6.56% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	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	69% 89.4g	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	40.3% 15.3g	15% 5.67g	38g per day for Men 19-50 years
Protein	60.5% 34g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Hummus	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.87% 0.49mg	8.14% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	72.3% 289μg	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	2.68% 2.4mg	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

	Red Lentils	Hummus	Recommended Dietary Allowance
Calcium	6.8% 68mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	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	131% 10.5mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	59.5% 417mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Hummus per 5 oz

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

Lets compare vitamin content per 5 ounces of Red Lentils vs Hummus:

• 5 ounces of Red Lentils have 5.7 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.5 times more Vitamin B9 than Hummus.
• While 5 oz of Home Prepared Hummus contain 4.6 times more Vitamin C than Raw Pink Or Red Lentils.
• Both Red Lentils and Hummus provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Red Lentils have insufficient amounts of Vitamin C
• Both Raw Pink Or Red Lentils 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 Red Lentils vs Hummus:

• 5 ounces of Red Lentils have 5.8 times more Copper, 4.7 times more Iron, 2 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 3.9 times more Potassium and 3.3 times more Zinc than Hummus.
• While 5 oz of Home Prepared Hummus contain more Selenium and 34.6 times more Sodium than Raw Pink Or Red Lentils.
• Both Red Lentils and Hummus contain similar levels of Calcium per five ounces.
• 5 ounces of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Lentils have 2 times more Energy, 3.4 times more Omega 3, 3.1 times more Carbohydrate, 2.7 times more Fiber and 4.9 times more Protein than Hummus.
• While 5 oz of Home Prepared Hummus contain 4 times more Fat, 3 times more Saturated Fat and 2.3 times more Omega 6 than Raw Pink Or Red Lentils.