Comparing Nutrients in 1 pound 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	52% 1510kcal	81.3% 2359kcal	2900kcal per day for Men 19-50 years
Fat	83.2% 80.7g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	81.6% 26g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	244% 41.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	124% 162g	130g per day for Men 19-50 years
Sugars	NA	58% 42g	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	62% 23.6g	38g per day for Men 19-50 years
Protein	108% 60.4g	210% 117g	56g per day for Men 19-50 years

Vitamins

	Falafel	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	414% 66.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	108% 1.4mg	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	105% 422μg	68% 272μg	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	8.06% 7.26mg	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	273% 41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	24.5% 245mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	292% 2.63mg	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	194% 15.5mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	184% 771mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	291% 6.7mg	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	124% 871mg	239% 1674mg	700mg per day for Men 19-50 years
Potassium	78% 2654mg	89.3% 3035mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	4.24% 157g	0.15% 5.44g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Falafel has 2.8 times more Vitamin B2 and 1.6 times more Vitamin B9 than Low Fat Peanut Butter.
• While 1 lb 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 pound.

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

• 1 pound of Falafel has 1.5 times more Calcium and 1.8 times more Iron than Low Fat Peanut Butter.
• While 1 lb 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 pound.
• 1 pound of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Falafel has 2.1 times more Omega 3 than Low Fat Peanut Butter.
• While 1 lb 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 pound.