Comparing Nutrients in 100 grams 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	6.1% 177kcal	3.93% 114kcal	2900kcal per day for Men 19-50 years
Fat	8.86% 8.6g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	4.63% 0.074g	9.88% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	0.74% 0.54g	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	% 0.54g	g per day for Men 19-50 years
Fiber	10.5% 4g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	8.68% 4.86g	12.5% 7g	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	7.4% 0.089mg	4.33% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.74% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	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	14.8% 59μg	6% 24μg	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	8.78% 7.9mg	0.11% 0.1mg	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	5% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	4.9% 49mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	28.8% 0.26mg	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	19.5% 1.56mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	16.7% 0.38mg	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	15.7% 110mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	16% 242mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	1.75% 65g	1.9% 70.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Canned Pinto Beans per 100 g

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

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

• 100 grams 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Hummus vs Canned Pinto Beans:

• 100 grams of Hummus have 1.5 times more Manganese and 1.8 times more Zinc than Canned Pinto Beans.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Canned Pinto Beans provide inadequate amounts of Omega 6