Comparing Nutrients in 5 ounces Falafel VS 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	16.3% 472kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	80.2% 78g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.38g	45.3% 14.5g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	135% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	15.5% 20g	130g per day for Men 19-50 years
Sugars	NA	12.4% 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	29% 11g	38g per day for Men 19-50 years
Protein	33.7% 19g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Falafel	Peanut Spread	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	51.4% 0.67mg	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	33% 132μg	51% 204μg	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	2.5% 2.27mg	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	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Peanut Spread	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	120% 1.08mg	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	60.6% 4.85mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	122% 2.8mg	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	39% 272mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	24.4% 829mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	45.2% 4.98mg	11mg per day for Men 19-50 years
Water	1.33% 49g	0.074% 2.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Peanut Spread per 5 oz

Compare the macro and micronutrient content in 5 oz of Falafel versus 5 oz of Peanut Spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Falafel vs Peanut Spread:

• 5 ounces of Falafel have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 15.7 times more Vitamin B3, 4.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Home prepared Falafel.
• 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 five ounces.

Comparing minerals per 5 ounces for Falafel vs Peanut Spread:

• 5 ounces of Falafel have 1.2 times more Iron than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 1.3 times more Calcium, 2.9 times more Copper, 2 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 9.1 times more Selenium and 2.3 times more Zinc than Home prepared Falafel.
• Both Falafel and Peanut Spread contain similar levels of Sodium per five ounces.
• 5 ounces of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Falafel have 1.2 times more Omega 3 and 2.2 times more Carbohydrate than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 2 times more Energy, 3.1 times more Fat, 4.3 times more Saturated Fat, 32.7 times more Omega 6 and 1.9 times more Protein than Home prepared Falafel.