Comparing Nutrients in 14 ounces Falafel VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Falafel	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	45.6% 1322kcal	71% 2064kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.6g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.46g	71.4% 23g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.96g	213% 36.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	109% 141g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	NA	54.3% 20.6g	38g per day for Men 19-50 years
Protein	94% 53g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Falafel	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	362% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	95% 1.23mg	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	92% 369μg	59.5% 238μg	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	7.06% 6.35mg	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	NA	239% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	21.4% 214mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	256% 2.3mg	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	170% 13.6mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	255% 5.85mg	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	109% 762mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	68.3% 2322mg	78% 2655mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Low Fat Peanut Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Falafel versus 14 oz of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Falafel vs Low Fat Peanut Butter:

• 14 ounces of Falafel have 2.8 times more Vitamin B2 and 1.6 times more Vitamin B9 than Low Fat Peanut Butter.
• While 14 oz of Reduced Fat Peanut Butter contain 1.8 times more Vitamin B1, 14 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.5 times more Vitamin B6 than Home prepared Falafel.
• Both Home prepared Falafel as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Falafel vs Low Fat Peanut Butter:

• 14 ounces of Falafel have 1.5 times more Calcium and 1.8 times more Iron than Low Fat Peanut Butter.
• While 14 oz of Reduced Fat Peanut Butter contain 2.2 times more Copper, 2.1 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 7.5 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Home prepared Falafel.
• Both Falafel and Low Fat Peanut Butter contain similar levels of Potassium per 14 ounces.
• 14 ounces of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Falafel have 2.1 times more Omega 3 than Low Fat Peanut Butter.
• While 14 oz of Reduced Fat Peanut Butter contain 1.6 times more Energy, 1.9 times more Fat, 2.4 times more Saturated Fat, 18.4 times more Omega 6 and 1.9 times more Protein than Home prepared Falafel.
• Both Falafel and Low Fat Peanut Butter offer comparable quantities of Carbohydrate per 14 ounces.