Comparing Nutrients in 7 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	12% 351kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	7.08% 2.26g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	35% 45.2g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.88% 0.64g	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	21% 7.94g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	17.2% 9.64g	30.7% 17.2g	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	14.7% 0.18mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	18.3% 0.24mg	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	29.3% 117μg	64.5% 258μg	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	17.4% 15.7mg	2.65% 2.4mg	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	9.92% 1.5mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.72% 97mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	47.6% 0.43mg	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	38.7% 3.1mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	37% 0.85mg	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	31% 218mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Home Prepared Hummus as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.