Comparing Nutrients in 300 calories Falafel VS Low Fat Peanut Butter

Weight per 300 calories

• Falafel: 90g
• Low Fat Peanut Butter: 57.7g

Reduced Fat Peanut Butter has 1.6 times more energy per unit of mass than Home prepared Falafel, which is very high in comparison to other foods. Falafel having high energy density.

Discover which food has more nutrients per 300 calories - Falafel or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	20.2% 19.6g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.62% 0.45g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.35g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	21.4% 12g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Falafel	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	2.66% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	52.6% 8.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.26% 0.26mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.66% 0.11mg	13.8% 0.18mg	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	21% 83.8μg	8.65% 34.6μg	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	1.6% 1.44mg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.29% 0.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	4.86% 48.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	37% 0.33mg	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	38.5% 3.1mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	23.4% 98mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	37% 0.85mg	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	24.7% 173mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	15.5% 527mg	11.4% 386mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	20.8% 312mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.019% 0.69g	3700g per day for Men 19-50 years

Falafel VS Low Fat Peanut Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Falafel or Low Fat Peanut Butter?

Lets compare vitamin content per 300 calories of Falafel vs Low Fat Peanut Butter:

• 300 calories of Falafel have 4.3 times more Vitamin B2 and 2.4 times more Vitamin B9 than Low Fat Peanut Butter.
• While 300 kcal of Reduced Fat Peanut Butter contain 9 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Home prepared Falafel.
• Both Falafel and Low Fat Peanut Butter provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Falafel have insufficient amounts of Vitamin B3 and Vitamin B5
• 300 calories of Low Fat Peanut Butter have insufficient amounts of Vitamin B2
• 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 300 calories.

Comparing minerals per 300 calories for Falafel vs Low Fat Peanut Butter:

• 300 calories of Falafel have 2.8 times more Iron and 1.4 times more Potassium than Low Fat Peanut Butter.
• While 300 kcal of Reduced Fat Peanut Butter contain 1.4 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese and 4.8 times more Selenium than Home prepared Falafel.
• Both Falafel and Low Fat Peanut Butter contain similar levels of Phosphorus, Sodium and Zinc per 300 calories.
• 300 calories of Falafel lack sufficient amounts of Selenium
• Both Home prepared Falafel as well as Reduced Fat Peanut Butter lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Falafel have 3.3 times more Omega 3 and 1.4 times more Carbohydrate than Low Fat Peanut Butter.
• While 300 kcal of Reduced Fat Peanut Butter contain 1.5 times more Saturated Fat and 11.8 times more Omega 6 than Home prepared Falafel.
• Both Falafel and Low Fat Peanut Butter offer comparable quantities of Energy, Fat and Protein per 300 calories.
• 300 calories of Falafel provide inadequate amounts of Omega 6
• 300 calories of Low Fat Peanut Butter provide inadequate amounts of Omega 3