Comparing Nutrients in 100 grams Canned Red Kidney Beans VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Hummus	11%	44%	45%

Macro Nutrients

	Canned Red Kidney Beans	Hummus	Recommended Dietary Allowance
Energy	4.28% 124kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	8.86% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	16.5% 21.5g	15.5% 20g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	0.14% 0.1g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 3.47g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.5g	10.5% 4g	38g per day for Men 19-50 years
Protein	14.3% 8g	8.68% 4.86g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Hummus	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.74% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	7% 28μg	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	0.22% 0.2mg	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	NA	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Hummus	Recommended Dietary Allowance
Calcium	5.7% 57mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	18.8% 1.5mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	17.3% 121mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	8.15% 277mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1.75% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Hummus per 100 g

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

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

• 100 g of Home Prepared Hummus contain 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, Solids.
• Both Canned Red Kidney Beans and Hummus provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Solids as well as Home Prepared Hummus have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans vs Hummus:

• 100 grams of Canned Red Kidney Beans have 1.2 times more Copper and 1.6 times more Potassium than Hummus.
• While 100 g of Home Prepared Hummus contain 1.5 times more Manganese, 1.5 times more Selenium and 1.5 times more Zinc than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Hummus contain similar levels of Calcium, Iron, Magnesium, Phosphorus and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans have 14.1 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Hummus.
• While 100 g of Home Prepared Hummus contain 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, Solids.
• Both Canned Red Kidney Beans and Hummus offer comparable quantities of Omega 3 and Carbohydrate per 100 grams.
• 100 grams of Canned Red Kidney Beans provide inadequate amounts of Omega 6