Comparing Nutrients in 500 calories Commercial Hummus VS Peanut Spread

Weight per 500 calories

• Commercial Hummus: 211g
• Peanut Spread: 77g

Low Sugar Peanut Spread has 2.7 times more energy per unit of mass than Commercial Hummus, which is very high in comparison to other foods. Commercial Hummus having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Commercial Hummus	12%	64%	24%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Commercial Hummus	Peanut Spread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38.8% 37.6g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	24.6% 7.86g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	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	24.3% 31.6g	8.42% 11g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	0.81% 0.59g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.72g	NA	g per day for Men 19-50 years
Fiber	30.5% 11.6g	15.8% 6g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	Peanut Spread	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	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	25.3% 101μg	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	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	21.7% 3.25mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	0.38% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Peanut Spread	Recommended Dietary Allowance
Calcium	9.9% 99mg	5.54% 55.4mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	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	67% 5.36mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	54.6% 382mg	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	18% 9.9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.27% 121g	0.04% 1.5g	3700g per day for Men 19-50 years

Commercial Hummus VS Peanut Spread Nutrients Per 500 Kcal

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

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

• 500 calories of Commercial Hummus have 3.8 times more Vitamin B1, 2.9 times more Vitamin B2 and 104.2 times more Vitamin K than Peanut Spread.
• While 500 kcal of Low Sugar Peanut Spread contain 5.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin E than Commercial Hummus.
• Both Commercial Hummus and Peanut Spread provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Peanut Spread have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin K
• Both Commercial Hummus 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 Commercial Hummus vs Peanut Spread:

• 500 calories of Commercial Hummus have 1.4 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Selenium and 4 times more Sodium than Peanut Spread.
• Both Commercial Hummus and Peanut Spread contain similar levels of Potassium and Zinc per 500 calories.
• Both Commercial Hummus 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 Commercial Hummus have 21.9 times more Omega 3, 1.4 times more Omega 6, 2.9 times more Carbohydrate and 1.9 times more Fiber than Peanut Spread.
• While 500 kcal of Low Sugar Peanut Spread contain 1.5 times more Saturated Fat than Commercial Hummus.
• Both Commercial Hummus and Peanut Spread offer comparable quantities of Energy, Fat and Protein per 500 calories.
• 500 calories of Peanut Spread provide inadequate amounts of Omega 3 and Carbohydrate