Comparing Nutrients in 14 ounces Commercial Hummus VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Commercial Hummus	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	32.4% 941kcal	71% 2064kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.7g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	31.8% 10g	71.4% 23g	32g per day for Men 19-50 years
Omega 3	180% 2.88g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	189% 32g	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	45.8% 59.5g	109% 141g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	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	1.53% 1.1g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	55% 31g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	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	53% 0.64mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	362% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	47.6% 191μg	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	0% 0mg	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	40.7% 6.1mg	239% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.4% 90μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	18.7% 187mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	126% 10mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	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	103% 718mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	78% 2655mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	113% 1691mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	101% 11mg	11mg per day for Men 19-50 years
Water	6.16% 228g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Hummus VS Low Fat Peanut Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Commercial Hummus 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 Commercial Hummus vs Low Fat Peanut Butter:

• 14 ounces of Commercial Hummus have 2.1 times more Vitamin B2 and 38 times more Vitamin K than Low Fat Peanut Butter.
• While 14 oz of Reduced Fat Peanut Butter contain 1.7 times more Vitamin B1, 14.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.9 times more Vitamin E than Commercial Hummus.
• Both Commercial Hummus and Low Fat Peanut Butter provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin K
• Both Commercial Hummus 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 Commercial Hummus vs Low Fat Peanut Butter:

• 14 ounces of Commercial Hummus have 1.3 times more Calcium and 1.3 times more Iron than Low Fat Peanut Butter.
• While 14 oz of Reduced Fat Peanut Butter contain 1.5 times more Copper, 2.3 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Selenium, 1.3 times more Sodium and 1.9 times more Zinc than Commercial Hummus.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Commercial Hummus have 13.9 times more Omega 3 than Low Fat Peanut Butter.
• While 14 oz of Reduced Fat Peanut Butter contain 2.2 times more Energy, 1.9 times more Fat, 2.2 times more Saturated Fat, 2.4 times more Carbohydrate, 15 times more Sugars and 3.3 times more Protein than Commercial Hummus.
• Both Commercial Hummus and Low Fat Peanut Butter offer comparable quantities of Omega 6 and Fiber per 14 ounces.