Comparing Nutrients in 500 calories Low Fat Peanut Butter VS Commercial Hummus

Weight per 500 calories

• Low Fat Peanut Butter: 96g
• Commercial Hummus: 211g

Low Fat Peanut Butter has 2.2 times more energy per 100g than Commercial Hummus. It has very high energy density when compared to other foods. Commercial Hummus having above average energy density.

Discover which food has more nutrients per 500 calories - Low Fat Peanut Butter or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.7% 32.7g	38.8% 37.6g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.78g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	12.3% 8.92g	1.8% 1.3g	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	0.81% 0.59g	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	% 0.72g	g per day for Men 19-50 years
Fiber	13% 5g	30.5% 11.6g	38g per day for Men 19-50 years
Protein	44.5% 25g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.23% 2.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	23.7% 0.31mg	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	14.4% 57.7μg	25.3% 101μg	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	58% 8.7mg	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.48% 0.58μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Commercial Hummus	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	88.4% 0.8mg	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	23% 1.83mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	106% 2.44mg	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	50.7% 355mg	54.6% 382mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	19.4% 658mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	60% 899mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.031% 1.15g	3.27% 121g	3700g per day for Men 19-50 years

Low Fat Peanut Butter VS Commercial Hummus Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Low Fat Peanut Butter or Commercial Hummus?

Lets compare vitamin content per 500 calories of Low Fat Peanut Butter vs Commercial Hummus:

• 500 calories of Low Fat Peanut Butter have 6.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin E than Commercial Hummus.
• While 500 kcal of Commercial Hummus contain 1.3 times more Vitamin B1, 4.6 times more Vitamin B2, 1.8 times more Vitamin B9 and 83.4 times more Vitamin K than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Commercial Hummus provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Low Fat Peanut Butter have insufficient amounts of Vitamin B2 and 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 500 calories.

Comparing minerals per 500 calories for Low Fat Peanut Butter vs Commercial Hummus:

• 500 kcal of Commercial Hummus contain 1.4 times more Copper, 2.9 times more Iron, 1.7 times more Manganese, 1.4 times more Selenium and 1.7 times more Sodium than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Commercial Hummus contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 500 calories.
• Both Reduced Fat Peanut Butter as well as Commercial Hummus lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Low Fat Peanut Butter have 6.8 times more Sugars and 1.5 times more Protein than Commercial Hummus.
• While 500 kcal of Commercial Hummus contain 30.6 times more Omega 3, 1.9 times more Omega 6 and 2.3 times more Fiber than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Commercial Hummus offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 500 calories.
• 500 calories of Low Fat Peanut Butter provide inadequate amounts of Omega 3