Comparing Nutrients in 100 grams Boiled Kidney Beans VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Hummus	11%	44%	45%

Macro Nutrients

	Boiled Kidney Beans	Hummus	Recommended Dietary Allowance
Energy	4.38% 127kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	8.86% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	15.5% 20g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0.37% 0.27g	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	17% 6.4g	10.5% 4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	8.68% 4.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	5.74% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	30.7% 0.4mg	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	32.5% 130μg	14.8% 59μg	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	1.33% 1.2mg	8.78% 7.9mg	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	0.2% 0.03mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Hummus	Recommended Dietary Allowance
Calcium	3.5% 35mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	25% 0.22mg	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	27.8% 2.22mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	24.7% 0.57mg	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	19.7% 138mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.75% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Hummus:

• Boiled All Types Kidney Beans have 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.
• While Home Prepared Hummus contain 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.
• Both Boiled All Types Kidney Beans and Home Prepared Hummus have similar amounts of Vitamin B2 per 100 g.
• Both Boiled All Types Kidney Beans as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Hummus:

• Boiled All Types Kidney Beans have 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.
• While Home Prepared Hummus contain 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.
• Both Boiled All Types Kidney Beans and Home Prepared Hummus have similar amounts of Copper, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2.3 times more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than Home Prepared Hummus.
• While Home Prepared Hummus contain 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.
• Both Boiled All Types Kidney Beans and Home Prepared Hummus have similar amounts of Carbohydrate per 100 g.
• Both Boiled All Types Kidney Beans as well as Home Prepared Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.