Comparing Nutrients in 1 kilogram 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	61% 1770kcal	179% 5200kcal	2900kcal per day for Men 19-50 years
Fat	88.6% 86g	351% 340g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	537% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	274% 357g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	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	105% 40g	137% 52g	38g per day for Men 19-50 years
Protein	86.8% 48.6g	463% 259g	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	74% 0.89mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	913% 146mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	307% 4mg	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	148% 590μg	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	87.8% 79mg	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	50% 7.5mg	603% 90mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	49% 490mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	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	195% 15.6mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	247% 5.67mg	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	157% 1100mg	527% 3690mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	197% 6690mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	255% 28mg	11mg per day for Men 19-50 years
Water	17.5% 649g	0.32% 12g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Hummus has 1.3 times more Vitamin B6, more Vitamin C and 5 times more Vitamin K than Low Fat Peanut Butter.
• While 1 kg of Reduced Fat Peanut Butter contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Hummus has 1.4 times more Calcium than Low Fat Peanut Butter.
• While 1 kg of Reduced Fat Peanut Butter contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hummus has 1.4 times more Omega 3 than Low Fat Peanut Butter.
• While 1 kg of Reduced Fat Peanut Butter contains 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.