Comparing Nutrients in 100 grams 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	6.1% 177kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	8.86% 8.6g	6.02% 5.84g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	4.63% 0.074g	5.88% 0.094g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	8.57% 1.46g	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	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	10.5% 4g	NA	38g per day for Men 19-50 years
Protein	8.68% 4.86g	19% 10.6g	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	7.4% 0.089mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.74% 0.29mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	3.6% 0.047mg	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	2.5% 10μg	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% 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	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	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	4.9% 49mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	86% 0.77mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	52% 1.2mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	1.75% 65g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Boiled Winged Beans per 100 g

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

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

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

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

• 100 grams of Hummus have 18.6 times more Sodium than Boiled Winged Beans.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Boiled Winged Beans contain 1.3 times more Omega 3 and 2.2 times more Protein than Home Prepared Hummus.