Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Boiled California Red Kidney Beans	Commercial Hummus	Recommended Dietary Allowance
Energy	4.28% 124kcal	8.17% 237kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	45.3% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	47.5% 8.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.62g	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	0.39% 0.28g	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	% 0.34g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	11.2% 0.15mg	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	18.5% 74μg	12% 48μg	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	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	NA	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Commercial Hummus	Recommended Dietary Allowance
Calcium	6.6% 66mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	42% 0.38mg	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	37.3% 2.98mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	50.2% 1.16mg	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	19.6% 137mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	9.18% 312mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	8.55% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.55% 57.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Commercial Hummus per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Commercial Hummus to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled California Red Kidney Beans have 1.5 times more Vitamin B9 than Commercial Hummus.
• While 100 g of Commercial Hummus contain 2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Commercial Hummus provide similar amounts of Vitamin B1 per 100 grams.
• Both Boiled California Red Kidney Beans as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled California Red Kidney Beans have 1.4 times more Calcium and 1.3 times more Potassium than Commercial Hummus.
• While 100 g of Commercial Hummus contain 1.3 times more Copper, 1.6 times more Magnesium, 3.6 times more Manganese, 1.3 times more Phosphorus, 3.9 times more Selenium, 106.5 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Commercial Hummus contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.5 times more Carbohydrate and 1.7 times more Fiber than Commercial Hummus.
• While 100 g of Commercial Hummus contain 1.9 times more Energy, 198 times more Fat, 183 times more Saturated Fat, 22.7 times more Omega 3 and 403.9 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Commercial Hummus offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6