Comparing Nutrients in 14 ounces Peanut Spread VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Falafel	16%	47%	37%

Macro Nutrients

	Peanut Spread	Falafel	Recommended Dietary Allowance
Energy	89% 2580kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	225% 218g	73% 70.6g	97g per day for Men 19-50 years
Saturated Fat	127% 40.6g	29.6% 9.46g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	378% 64g	11.6% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.5g	97% 126g	130g per day for Men 19-50 years
Sugars	34.8% 25.2g	NA	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	81.5% 31g	NA	38g per day for Men 19-50 years
Protein	176% 98g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	Falafel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	38% 0.5mg	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	143% 572μg	92% 369μg	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	7.06% 6.35mg	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	213% 32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Falafel	Recommended Dietary Allowance
Calcium	28.6% 286mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	114% 1.02mg	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	141% 11.3mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	155% 651mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	342% 7.85mg	119% 2.74mg	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	198% 1389mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	95% 3247mg	68.3% 2322mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	77.3% 1159mg	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.21% 7.66g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Spread VS Falafel per 14 oz

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

Lets compare vitamin content per 14 ounces of Peanut Spread vs Falafel:

• 14 ounces of Peanut Spread have 15.7 times more Vitamin B3, 4.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Falafel.
• While 14 oz of Home prepared Falafel contain 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peanut Spread vs Falafel:

• 14 ounces of Peanut Spread have 1.3 times more Calcium, 2.9 times more Copper, 2 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 9.1 times more Selenium and 2.3 times more Zinc than Falafel.
• Both Peanut Spread and Falafel contain similar levels of Iron and Sodium per 14 ounces.
• 14 ounces of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peanut Spread have 2 times more Energy, 3.1 times more Fat, 4.3 times more Saturated Fat, 32.7 times more Omega 6 and 1.9 times more Protein than Falafel.
• While 14 oz of Home prepared Falafel contain 2.2 times more Carbohydrate than Low Sugar Peanut Spread.
• Both Peanut Spread and Falafel offer comparable quantities of Omega 3 per 14 ounces.