Comparing Nutrients in 5 ounces Low Fat Peanut Butter VS 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	25.4% 737kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.16g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	64.2% 1.03g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	67.3% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	18% 13g	1.2% 0.88g	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	0.55% 0.4g	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	% 0.48g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	16% 0.21mg	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	21.3% 85μg	17% 68μg	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	85.4% 13mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	27% 32.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Commercial Hummus	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	59.4% 0.53mg	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	33.7% 2.7mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	71% 1.64mg	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	74.7% 523mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	40.3% 604mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	2.2% 81.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Butter VS Commercial Hummus per 5 oz

Compare the macro and micronutrient content in 5 oz of Low Fat Peanut Butter versus 5 oz of Commercial Hummus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Low Fat Peanut Butter vs Commercial Hummus:

• 5 ounces of Low Fat Peanut Butter have 1.7 times more Vitamin B1, 14.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.9 times more Vitamin E than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 2.1 times more Vitamin B2 and 38 times more Vitamin K than Reduced Fat Peanut Butter.
• 5 ounces of Low Fat Peanut Butter have insufficient amounts of 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 five ounces.

Comparing minerals per 5 ounces for Low Fat Peanut Butter vs Commercial Hummus:

• 5 ounces of Low Fat Peanut Butter have 1.5 times more Copper, 2.3 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Selenium, 1.3 times more Sodium and 1.9 times more Zinc than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 1.3 times more Calcium and 1.3 times more Iron than Reduced Fat Peanut Butter.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low Fat Peanut Butter have 2.2 times more Energy, 1.9 times more Fat, 2.2 times more Saturated Fat, 2.4 times more Carbohydrate, 15 times more Sugars and 3.3 times more Protein than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 13.9 times more Omega 3 than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Commercial Hummus offer comparable quantities of Omega 6 and Fiber per five ounces.