Comparing Nutrients in 1 kilogram Low Fat Peanut Butter VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Low Fat Peanut Butter	Commercial Hummus	Recommended Dietary Allowance
Energy	179% 5200kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	351% 340g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	453% 7.25g	1.6g per day for Men 19-50 years
Omega 6	537% 91g	475% 80.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 357g	115% 150g	130g per day for Men 19-50 years
Sugars	128% 93g	8.55% 6.2g	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	3.86% 2.8g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	137% 52g	145% 55g	38g per day for Men 19-50 years
Protein	463% 259g	139% 77.8g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	913% 146mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	69% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	112% 1.46mg	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	150% 600μg	120% 480μg	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	603% 90mg	103% 15.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	190% 228μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Commercial Hummus	Recommended Dietary Allowance
Calcium	35% 350mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	419% 3.77mg	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	238% 19mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	405% 1700mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	641% 14.8mg	502% 11.6mg	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	527% 3690mg	259% 1810mg	700mg per day for Men 19-50 years
Potassium	197% 6690mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	85.5% 47μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	284% 4260mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	15.5% 574g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Low Fat Peanut Butter has 1.7 times more Vitamin B1, 14.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.9 times more Vitamin E than Commercial Hummus.
• While 1 kg of Commercial Hummus contains 2.1 times more Vitamin B2 and 38 times more Vitamin K than Reduced Fat Peanut Butter.
• 1 kilogram of Low Fat Peanut Butter have insufficient amounts of Vitamin K
• Both Reduced Fat Peanut Butter as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Low Fat Peanut Butter has 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.
• While 1 kg of Commercial Hummus contains 13.9 times more Omega 3 than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Commercial Hummus offer comparable quantities of Omega 6 and Fiber per one kilogram.