Comparing Nutrients in 7 ounces Hummus VS Boiled Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Boiled Winged Beans	27%	34%	39%

Macro Nutrients

	Hummus	Boiled Winged Beans	Recommended Dietary Allowance
Energy	12% 351kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	7.08% 2.26g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	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	30.7% 40g	23% 29.6g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	NA	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	NA	38g per day for Men 19-50 years
Protein	17.2% 9.64g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Hummus	Boiled Winged 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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	7.17% 0.093mg	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	4.96% 20μg	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% 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	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	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	9.72% 97mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	170% 1.53mg	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	107% 8.6mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	103% 2.38mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Boiled Winged Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Hummus vs Boiled Winged Beans:

• 7 ounces of Hummus have 1.8 times more Vitamin B5, 8.5 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• While 7 oz of Boiled Winged Beans contain 3.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Home Prepared Hummus.
• 7 ounces of Boiled Winged Beans have insufficient amounts of Vitamin C
• Both Home Prepared Hummus as well as Boiled Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hummus vs Boiled Winged Beans:

• 7 ounces of Hummus have 18.6 times more Sodium than Boiled Winged Beans.
• While 7 oz of Boiled Winged Beans contain 2.9 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Home Prepared Hummus.
• Both Hummus and Boiled Winged Beans contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hummus have 1.2 times more Energy, 1.5 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Boiled Winged Beans.
• While 7 oz of Boiled Winged Beans contain 1.3 times more Omega 3 and 2.2 times more Protein than Home Prepared Hummus.