Comparing Nutrients in 5 ounces Peanut Spread VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Falafel	16%	47%	37%

Macro Nutrients

	Peanut Spread	Falafel	Recommended Dietary Allowance
Energy	31.8% 921kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	80.2% 78g	26% 25.2g	97g per day for Men 19-50 years
Saturated Fat	45.3% 14.5g	10.6% 3.38g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	4.13% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	34.7% 45g	130g per day for Men 19-50 years
Sugars	12.4% 9g	NA	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	29% 11g	NA	38g per day for Men 19-50 years
Protein	62.8% 35g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Peanut Spread VS Falafel per 5 oz

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

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

• 5 ounces of Peanut Spread have 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 Falafel.
• While 5 oz of Home prepared Falafel contain 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Peanut Spread vs Falafel:

• 5 ounces of Peanut Spread have 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 Falafel.
• Both Peanut Spread and Falafel contain similar levels of Iron and Sodium per five ounces.
• 5 ounces of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanut Spread have 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 Falafel.
• While 5 oz of Home prepared Falafel contain 2.2 times more Carbohydrate than Low Sugar Peanut Spread.
• Both Peanut Spread and Falafel offer comparable quantities of Omega 3 per five ounces.