Comparing Nutrients in 100 grams Winged Beans VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Hummus	11%	44%	45%

Macro Nutrients

	Winged Beans	Hummus	Recommended Dietary Allowance
Energy	14% 409kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	8.86% 8.6g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	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	32% 41.7g	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	68% 26g	10.5% 4g	38g per day for Men 19-50 years
Protein	53% 29.7g	8.68% 4.86g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	5.74% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	11.3% 45μg	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% 0mg	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

	Winged Beans	Hummus	Recommended Dietary Allowance
Calcium	44% 440mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	320% 2.88mg	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	168% 13.4mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	42.6% 179mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	162% 3.72mg	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	64.4% 451mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	28.7% 977mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	40.7% 4.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.34g	1.75% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Hummus per 100 g

Compare the macro and micronutrient content in 100 g of Winged 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 Winged Beans vs Hummus:

• 100 grams of Winged Beans have 11.6 times more Vitamin B1, 8.7 times more Vitamin B2, 7.7 times more Vitamin B3 and 2.8 times more Vitamin B5 than Hummus.
• While 100 g of Home Prepared Hummus contain 2.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Raw Winged Beans.
• 100 grams of Winged Beans have insufficient amounts of Vitamin C
• Both Raw Winged Beans 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 Winged Beans vs Hummus:

• 100 grams of Winged Beans have 9 times more Calcium, 12.9 times more Copper, 8.6 times more Iron, 6.2 times more Magnesium, 6.6 times more Manganese, 4.1 times more Phosphorus, 5.6 times more Potassium, 3.4 times more Selenium and 4.1 times more Zinc than Hummus.
• While 100 g of Home Prepared Hummus contain 6.4 times more Sodium than Raw Winged Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Winged Beans have 2.3 times more Energy, 1.9 times more Fat, 2 times more Saturated Fat, 3.5 times more Omega 3, 2 times more Omega 6, 2.1 times more Carbohydrate, 6.5 times more Fiber and 6.1 times more Protein than Hummus.