Comparing Nutrients in 5 ounces Commercial Hummus VS 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	11.6% 336kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	80.2% 78g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	45.3% 14.5g	32g per day for Men 19-50 years
Omega 3	64.2% 1.03g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	67.3% 11.4g	135% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	15.5% 20g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.55% 0.4g	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	% 0.48g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	29% 11g	38g per day for Men 19-50 years
Protein	19.7% 11g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Commercial Hummus	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	19% 0.23mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	17% 68μg	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	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	14.6% 2.2mg	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.3μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Hummus	Peanut Spread	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	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	45% 3.6mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	36.7% 257mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	12% 6.66μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	40.3% 604mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	45.2% 4.98mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	0.074% 2.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Hummus VS Peanut Spread per 5 oz

Compare the macro and micronutrient content in 5 oz of Commercial Hummus 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 Commercial Hummus vs Peanut Spread:

• 5 ounces of Commercial Hummus have 1.4 times more Vitamin B1 and 38 times more Vitamin K than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 16 times more Vitamin B3, 3.6 times more Vitamin B5, 3.2 times more Vitamin B6, 3 times more Vitamin B9 and 5.2 times more Vitamin E than Commercial Hummus.
• Both Commercial Hummus and Peanut Spread provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Peanut Spread have insufficient amounts of 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 five ounces.

Comparing minerals per 5 ounces for Commercial Hummus vs Peanut Spread:

• 5 ounces of Commercial Hummus have 1.5 times more Sodium than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 1.5 times more Calcium, 2 times more Copper, 2.2 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 1.9 times more Selenium and 2.4 times more Zinc than Commercial Hummus.
• Both Commercial Hummus and Peanut Spread contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Commercial Hummus have 8 times more Omega 3 than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 2.7 times more Energy, 3.1 times more Fat, 4 times more Saturated Fat, 2 times more Omega 6, 10.2 times more Sugars, 1.4 times more Fiber and 3.2 times more Protein than Commercial Hummus.
• Both Commercial Hummus and Peanut Spread offer comparable quantities of Carbohydrate per five ounces.