Comparing Nutrients in 7 ounces Canned Red Kidney Beans VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Canned Red Kidney Beans	Commercial Hummus	Recommended Dietary Allowance
Energy	8.5% 246kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.6g	23% 29.8g	130g per day for Men 19-50 years
Sugars	10.4% 7.54g	1.7% 1.23g	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	0.27% 0.2g	0.77% 0.56g	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	% 0.46g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 0.67g	g per day for Men 19-50 years
Fiber	28.7% 11g	28.7% 11g	38g per day for Men 19-50 years
Protein	28.3% 16g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22.3% 0.29mg	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	14% 55.6μg	24% 95μg	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	0.44% 0.4mg	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	NA	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Commercial Hummus	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	83% 0.75mg	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	37.2% 2.98mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	100% 2.3mg	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	34.3% 240mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	17% 9.33μg	55μg per day for Men 19-50 years
Sodium	30.6% 458mg	56.4% 845mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.08% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Commercial Hummus per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans versus 7 oz of Commercial Hummus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans vs Commercial Hummus:

• 7 oz of Commercial Hummus contain 2.4 times more Vitamin B1, 7.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.7 times more Vitamin B9 than Canned Red Kidney Beans, Solids.
• 7 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Solids as well as Commercial Hummus have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans vs Commercial Hummus:

• 7 ounces of Canned Red Kidney Beans have 1.2 times more Calcium than Commercial Hummus.
• While 7 oz of Commercial Hummus contain 1.4 times more Copper, 1.7 times more Iron, 2.5 times more Magnesium, 3 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Commercial Hummus contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans have 1.4 times more Carbohydrate and 6.1 times more Sugars than Commercial Hummus.
• While 7 oz of Commercial Hummus contain 1.9 times more Energy, 17 times more Fat, 14.2 times more Saturated Fat, 9.9 times more Omega 3 and 67.3 times more Omega 6 than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Commercial Hummus offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6