Comparing Nutrients in 1 kilogram 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	115% 3330kcal	179% 5200kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	351% 340g	97g per day for Men 19-50 years
Saturated Fat	74.5% 24g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	29% 4.95g	537% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	274% 357g	130g per day for Men 19-50 years
Sugars	NA	128% 93g	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	137% 52g	38g per day for Men 19-50 years
Protein	238% 133g	463% 259g	56g per day for Men 19-50 years

Vitamins

	Falafel	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.4mg	913% 146mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.4% 2.92mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	238% 3.1mg	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	233% 930μg	150% 600μg	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	17.8% 16mg	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	603% 90mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	54% 540mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	644% 5.8mg	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	428% 34.2mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	300% 6.9mg	641% 14.8mg	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	274% 1920mg	527% 3690mg	700mg per day for Men 19-50 years
Potassium	172% 5850mg	197% 6690mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	196% 2940mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	255% 28mg	11mg per day for Men 19-50 years
Water	9.36% 346g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Low Fat Peanut Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Falafel versus 1 kg of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Falafel vs Low Fat Peanut Butter:

• 1 kilogram of Falafel has 2.8 times more Vitamin B2 and 1.6 times more Vitamin B9 than Low Fat Peanut Butter.
• While 1 kg of Reduced Fat Peanut Butter contains 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 one kilogram.

Comparing minerals per 1 kilogram for Falafel vs Low Fat Peanut Butter:

• 1 kilogram of Falafel has 1.5 times more Calcium and 1.8 times more Iron than Low Fat Peanut Butter.
• While 1 kg of Reduced Fat Peanut Butter contains 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 one kilogram.
• 1 kilogram of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Falafel has 2.1 times more Omega 3 than Low Fat Peanut Butter.
• While 1 kg of Reduced Fat Peanut Butter contains 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 one kilogram.