Comparing Nutrients in 1 pound 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	81.3% 2359kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	83.3% 81g	97g per day for Men 19-50 years
Saturated Fat	81.6% 26g	36.3% 11.6g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	206% 3.3g	1.6g per day for Men 19-50 years
Omega 6	244% 41.4g	216% 36.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	52.3% 68g	130g per day for Men 19-50 years
Sugars	58% 42g	3.88% 2.8g	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	1.75% 1.27g	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	% 1.54g	g per day for Men 19-50 years
Fiber	62% 23.6g	65.7% 25g	38g per day for Men 19-50 years
Protein	210% 117g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.2mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	51% 0.66mg	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	68% 272μg	54.4% 218μg	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	273% 41mg	46.6% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	86% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Commercial Hummus	Recommended Dietary Allowance
Calcium	16% 159mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	190% 1.7mg	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	108% 8.6mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	184% 771mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	228% 5.24mg	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	239% 1674mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	89.3% 3035mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	38.8% 21.3μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	129% 1932mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	7.04% 260g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb of Commercial Hummus contains 2.1 times more Vitamin B2 and 38 times more Vitamin K than Reduced Fat Peanut Butter.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound:

• 1 pound 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 lb 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 pound.