Comparing Nutrients in 7 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	12% 351kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	7.08% 2.26g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	1.4% 0.24g	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	33% 42.6g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	10.4% 7.54g	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	0.27% 0.2g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 6.9g	g per day for Men 19-50 years
Fiber	21% 7.94g	28.7% 11g	38g per day for Men 19-50 years
Protein	17.2% 9.64g	28.3% 16g	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	14.7% 0.18mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	29.3% 117μg	14% 55.6μg	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	17.4% 15.7mg	0.44% 0.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.72% 97mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	60% 0.54mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	33% 0.76mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.65% 135g	3700g per day for Men 19-50 years

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

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

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

• 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.
• 7 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6