Comparing Nutrients in 100 grams Red Lentils VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Hummus	11%	44%	45%

Macro Nutrients

	Red Lentils	Hummus	Recommended Dietary Allowance
Energy	12.3% 358kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	8.86% 8.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	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	48.5% 63g	15.5% 20g	130g per day for Men 19-50 years
Sugars	NA	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	28.4% 11g	10.5% 4g	38g per day for Men 19-50 years
Protein	42.7% 24g	8.68% 4.86g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Hummus	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.34% 1.5mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.96% 0.35mg	5.74% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	51% 204μg	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	1.9% 1.7mg	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

	Red Lentils	Hummus	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	92% 7.4mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	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	42% 294mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.21% 7.82g	1.75% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Hummus per 100 g

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

Lets compare vitamin content per 100 grams of Red Lentils vs Hummus:

• 100 grams of Red Lentils have 5.7 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.5 times more Vitamin B9 than Hummus.
• While 100 g of Home Prepared Hummus contain 4.6 times more Vitamin C than Raw Pink Or Red Lentils.
• Both Red Lentils and Hummus provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Red Lentils have insufficient amounts of Vitamin C
• Both Raw Pink Or Red Lentils as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Red Lentils vs Hummus:

• 100 grams of Red Lentils have 5.8 times more Copper, 4.7 times more Iron, 2 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 3.9 times more Potassium and 3.3 times more Zinc than Hummus.
• While 100 g of Home Prepared Hummus contain more Selenium and 34.6 times more Sodium than Raw Pink Or Red Lentils.
• Both Red Lentils and Hummus contain similar levels of Calcium per 100 grams.
• 100 grams of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Lentils have 2 times more Energy, 3.4 times more Omega 3, 3.1 times more Carbohydrate, 2.7 times more Fiber and 4.9 times more Protein than Hummus.
• While 100 g of Home Prepared Hummus contain 4 times more Fat, 3 times more Saturated Fat and 2.3 times more Omega 6 than Raw Pink Or Red Lentils.