Comparing Nutrients in 7 ounces Hummus VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Hummus	Canned Pinto Beans	Recommended Dietary Allowance
Energy	12% 351kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	7.08% 2.26g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	1.34% 0.23g	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	31% 40g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	1.48% 1.07g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Hummus	Canned Pinto 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	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	3.37% 0.54mg	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	12% 47.6μg	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	0.22% 0.2mg	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 Pinto Beans	Recommended Dietary Allowance
Calcium	9.72% 97mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	57% 0.51mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	15% 63.5mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Canned Pinto Beans per 7 oz

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

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

• 7 ounces of Hummus have 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B9 and 79 times more Vitamin C than Canned Pinto Beans.
• 7 ounces of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Home Prepared Hummus as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hummus vs Canned Pinto Beans:

• 7 ounces of Hummus have 1.5 times more Manganese and 1.8 times more Zinc than Canned Pinto Beans.
• While 7 oz of Canned Pinto Beans, Solids contain 1.3 times more Calcium and 1.6 times more Potassium than Home Prepared Hummus.
• Both Hummus and Canned Pinto Beans contain similar levels of Copper, Iron, Magnesium, Phosphorus and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hummus have 1.6 times more Energy, 9.5 times more Fat, 7.2 times more Saturated Fat and 17.7 times more Omega 6 than Canned Pinto Beans.
• While 7 oz of Canned Pinto Beans, Solids contain 2.1 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Home Prepared Hummus.
• Both Hummus and Canned Pinto Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Pinto Beans provide inadequate amounts of Omega 6