Comparing Nutrients in 14 ounces Hummus VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Hummus	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	24.2% 703kcal	71% 2064kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	71.4% 23g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	47.5% 8.08g	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	61.4% 80g	109% 141g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	41.8% 16g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Hummus	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	362% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	58.5% 234μg	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	35% 31.4mg	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	20% 2.98mg	239% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	19.4% 194mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	77.4% 6.2mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	62.4% 437mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	78% 2655mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	101% 11mg	11mg per day for Men 19-50 years
Water	6.96% 257g	0.13% 4.76g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Hummus have 1.3 times more Vitamin B6, more Vitamin C and 5 times more Vitamin K than Low Fat Peanut Butter.
• While 14 oz of Reduced Fat Peanut Butter contain 3 times more Vitamin B1, 36.6 times more Vitamin B3, 3.7 times more Vitamin B5 and 12.1 times more Vitamin E than Home Prepared Hummus.
• Both Hummus and Low Fat Peanut Butter provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin C and Vitamin K
• Both Home Prepared Hummus as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Hummus have 1.4 times more Calcium than Low Fat Peanut Butter.
• While 14 oz of Reduced Fat Peanut Butter contain 2.6 times more Copper, 5.9 times more Magnesium, 2.6 times more Manganese, 3.4 times more Phosphorus, 3.9 times more Potassium, 3.1 times more Selenium, 2.2 times more Sodium and 2.6 times more Zinc than Home Prepared Hummus.
• Both Hummus and Low Fat Peanut Butter contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hummus have 1.4 times more Omega 3 than Low Fat Peanut Butter.
• While 14 oz of Reduced Fat Peanut Butter contain 2.9 times more Energy, 4 times more Fat, 5 times more Saturated Fat, 4.5 times more Omega 6, 1.8 times more Carbohydrate, 34.4 times more Sugars, 1.3 times more Fiber and 5.3 times more Protein than Home Prepared Hummus.