Comparing Nutrients in 500 calories Falafel VS Peanut Spread

Weight per 500 calories

• Falafel: 150g
• Peanut Spread: 77g

Low Sugar Peanut Spread has 2 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 500 calories - Falafel or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 26.7g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.58g	24.6% 7.86g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	8.42% 11g	130g per day for Men 19-50 years
Sugars	NA	6.74% 4.9g	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	15.8% 6g	38g per day for Men 19-50 years
Protein	35.7% 20g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Falafel	Peanut Spread	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	28% 0.36mg	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	35% 140μg	27.7% 111μg	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	2.67% 2.4mg	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	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Peanut Spread	Recommended Dietary Allowance
Calcium	8.1% 81mg	5.54% 55.4mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	65% 0.58mg	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	64% 5.14mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	66% 1.52mg	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	41% 288mg	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.04% 1.5g	3700g per day for Men 19-50 years

Falafel VS Peanut Spread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Falafel or Peanut Spread?

Lets compare vitamin content per 500 calories of Falafel vs Peanut Spread:

• 500 calories of Falafel have 2.5 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.3 times more Vitamin B9 than Peanut Spread.
• While 500 kcal of Low Sugar Peanut Spread contain 8 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.9 times more Vitamin B6 than Home prepared Falafel.
• 500 calories of Falafel have insufficient amounts of Vitamin B3 and Vitamin B5
• 500 calories of Peanut Spread have insufficient amounts of Vitamin B1 and Vitamin B2
• 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 500 calories.

Comparing minerals per 500 calories for Falafel vs Peanut Spread:

• 500 calories of Falafel have 2.4 times more Iron, 1.4 times more Potassium and 2 times more Sodium than Peanut Spread.
• While 500 kcal of Low Sugar Peanut Spread contain 1.5 times more Copper, 1.5 times more Manganese and 4.7 times more Selenium than Home prepared Falafel.
• Both Falafel and Peanut Spread contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Falafel lack sufficient amounts of Selenium
• Both Home prepared Falafel as well as Low Sugar Peanut Spread lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Falafel have 2.4 times more Omega 3 and 4.4 times more Carbohydrate than Peanut Spread.
• While 500 kcal of Low Sugar Peanut Spread contain 1.6 times more Fat, 2.2 times more Saturated Fat and 16.7 times more Omega 6 than Home prepared Falafel.
• Both Falafel and Peanut Spread offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Falafel provide inadequate amounts of Omega 6
• 500 calories of Peanut Spread provide inadequate amounts of Omega 3 and Carbohydrate