Comparing Nutrients in 1 kilogram 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	81.7% 2370kcal	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	80% 25.6g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	453% 7.25g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	475% 80.8g	537% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	274% 357g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.86% 2.8g	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	% 3.4g	NA	g per day for Men 19-50 years
Fiber	145% 55g	137% 52g	38g per day for Men 19-50 years
Protein	139% 77.8g	463% 259g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	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	133% 1.6mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	913% 146mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	120% 480μg	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	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	103% 15.4mg	603% 90mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	190% 228μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	47% 470mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	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	318% 25.4mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	502% 11.6mg	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	259% 1810mg	527% 3690mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	197% 6690mg	3400mg per day for Men 19-50 years
Selenium	85.5% 47μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	284% 4260mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	255% 28mg	11mg per day for Men 19-50 years
Water	15.5% 574g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Hummus VS Low Fat Peanut Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Commercial Hummus 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 Commercial Hummus vs Low Fat Peanut Butter:

• 1 kilogram of Commercial Hummus has 2.1 times more Vitamin B2 and 38 times more Vitamin K than Low Fat Peanut Butter.
• While 1 kg of Reduced Fat Peanut Butter contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Commercial Hummus has 1.3 times more Calcium and 1.3 times more Iron than Low Fat Peanut Butter.
• While 1 kg of Reduced Fat Peanut Butter contains 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 1 kilogram:

• 1 kilogram of Commercial Hummus has 13.9 times more Omega 3 than Low Fat Peanut Butter.
• While 1 kg of Reduced Fat Peanut Butter contains 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 one kilogram.