Comparing Nutrients in 1 pound Falafel VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Falafel	Peanut Spread	Recommended Dietary Allowance
Energy	52% 1510kcal	102% 2948kcal	2900kcal per day for Men 19-50 years
Fat	83.2% 80.7g	257% 249g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	145% 46.4g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	432% 73.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	49.7% 64.5g	130g per day for Men 19-50 years
Sugars	NA	39.7% 29g	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	93% 35.4g	38g per day for Men 19-50 years
Protein	108% 60.4g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Falafel	Peanut Spread	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	465% 74.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	164% 2.14mg	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	163% 653μg	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	244% 36.6mg	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	Peanut Spread	Recommended Dietary Allowance
Calcium	24.5% 245mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	383% 3.45mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	390% 8.98mg	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	227% 1588mg	700mg per day for Men 19-50 years
Potassium	78% 2654mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	88.3% 1324mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	145% 16mg	11mg per day for Men 19-50 years
Water	4.24% 157g	0.24% 8.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Peanut Spread per 1 lb

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

Lets compare vitamin content per 1 pound of Falafel vs Peanut Spread:

• 1 pound of Falafel has 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Peanut Spread.
• While 1 lb of Low Sugar Peanut Spread contains 15.7 times more Vitamin B3, 4.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Home prepared Falafel.
• Both Home prepared Falafel as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Falafel vs Peanut Spread:

• 1 pound of Falafel has 1.2 times more Iron than Peanut Spread.
• While 1 lb of Low Sugar Peanut Spread contains 1.3 times more Calcium, 2.9 times more Copper, 2 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 9.1 times more Selenium and 2.3 times more Zinc than Home prepared Falafel.
• Both Falafel and Peanut Spread contain similar levels of Sodium per one pound.
• 1 pound of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Falafel has 1.2 times more Omega 3 and 2.2 times more Carbohydrate than Peanut Spread.
• While 1 lb of Low Sugar Peanut Spread contains 2 times more Energy, 3.1 times more Fat, 4.3 times more Saturated Fat, 32.7 times more Omega 6 and 1.9 times more Protein than Home prepared Falafel.