Comparing Nutrients in 100 calories Commercial HummusVS California Red Kidney Beans

Weight per 100 calories

Commercial Hummus

42.2g

California Red Kidney Beans

30.3g

Raw California Red Kidney Beans have 1.4 times more energy per unit of mass than Commercial Hummus, which is high in comparison to other foods. Commercial Hummus having above average energy density.

Which food has more nutrients per 100 calories - Commercial Hummus or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Commercial Hummus

12%

64%

24%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Commercial Hummusvs California Red Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.75%7.5g

Fat

0.078%0.076g

7.5 gvs0.076 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.38%1.1g

Saturated Fat

0.034%0.011g

1.1 gvs0.011 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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19%0.31g

Omega 3

1.6%0.025g

0.31 gvs0.025 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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20%3.4g

Omega 6

0.096%0.016g

3.4 gvs0.016 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.87%6.33g

Carbohydrate

14%18g

6.33 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.36%0.26g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.26 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.16%0.12g

Fructose

≤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]

0.12 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.14g

Sucrose

0.14 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.1%2.32g

Fiber

20%7.55g

2.32 gvs7.55 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.86%3.3g

Protein

13%7.4g

3.3 gvs7.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Commercial Hummusvs California Red Kidney Beans

0.047%0.42μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.42 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.63%0.068mg

Vitamin B1

13.4%0.16mg

Thiamine

0.068 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.12%0.054mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.054 mgvs0.066 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.7%0.43mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.43 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.9%0.15mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.15 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.74%0.062mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.062 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.06%20.3μg

Vitamin B9

30%119μg

Folates and Folic Acid

20.3 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.5%1.36mg

Ascorbic acid

0 mgvs1.36 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.33%0.65mg

Vitamin E

Tocopherols and Tocotrienols

0.65 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8%9.62μg

Vitamin K

Phytomenadione or phylloquinone

9.62 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Commercial Hummusvs California Red Kidney Beans

2%20mg

Calcium

5.9%59mg

20 mgvs59 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.7%0.16mg

Copper

37%0.33mg

0.16 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.4%1.07mg

Iron

35.4%2.83mg

1.07 mgvs2.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.53%31.6mg

Magnesium

11.5%48.5mg

31.6 mgvs48.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.49mg

Manganese

13%0.3mg

0.49 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%76.4mg

Phosphorus

17.5%123mg

76.4 mgvs123 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.87%132mg

Potassium

13.3%452mg

132 mgvs452 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg

Selenium

1.76%0.97μg

2 μgvs0.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12%180mg

Sodium

0.22%3.33mg

180 mgvs3.33 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.52%0.61mg

Zinc

7.02%0.77mg

0.61 mgvs0.77 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.65%24.2g

Water

0.096%3.56g

24.2 gvs3.56 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Commercial Hummus vs California Red Kidney Beans:

Raw California Red Kidney Beans contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Commercial Hummus.
Both Commercial Hummus and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 100 kcal.
Both Commercial Hummus as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Commercial Hummus vs California Red Kidney Beans:

Commercial Hummus have 1.6 times more Manganese, 2 times more Selenium and 53.9 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Zinc than Commercial Hummus.

Comparison of macro-nutrients per 100 calories:

Commercial Hummus have 99.3 times more Fat, 99.1 times more Saturated Fat, 12 times more Omega 3 and 208.3 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.9 times more Carbohydrate, 3.3 times more Fiber and 2.2 times more Protein than Commercial Hummus.
Both Commercial Hummus and Raw California Red Kidney Beans have similar amounts of Energy per 100 kcal.
Both Commercial Hummus as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Commercial HummusVS Tofu, extra firm, prepared with nigariCalifornia Red Kidney BeansVS Tofu, extra firm, prepared with nigariCommercial HummusVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Commercial HummusVS California Red Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Commercial Hummus or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: