Comparing Nutrients in 5 ounces Peanut Spread VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Peanut Spread	Commercial Hummus	Recommended Dietary Allowance
Energy	31.8% 921kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	80.2% 78g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	45.3% 14.5g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	64.2% 1.03g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	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	15.5% 20g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	29% 11g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	62.8% 35g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	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	13.7% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.4% 0.67mg	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	51% 204μg	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	76% 11.4mg	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

	Peanut Spread	Commercial Hummus	Recommended Dietary Allowance
Calcium	10.2% 102mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	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	50.3% 4.03mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	71% 496mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	27.6% 414mg	40.3% 604mg	1500mg per day for Men 19-50 years
Zinc	45.2% 4.98mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.074% 2.74g	2.2% 81.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Spread VS Commercial Hummus per 5 oz

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

• 5 ounces of Peanut Spread have 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.
• While 5 oz of Commercial Hummus contain 1.4 times more Vitamin B1 and 38 times more Vitamin K than Low Sugar Peanut Spread.
• Both Peanut Spread and Commercial Hummus provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Peanut Spread have insufficient amounts of Vitamin K
• Both Low Sugar Peanut Spread 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 Peanut Spread vs Commercial Hummus:

• 5 ounces of Peanut Spread have 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.
• While 5 oz of Commercial Hummus contain 1.5 times more Sodium than Low Sugar Peanut Spread.
• Both Peanut Spread and Commercial Hummus contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanut Spread have 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.
• While 5 oz of Commercial Hummus contain 8 times more Omega 3 than Low Sugar Peanut Spread.
• Both Peanut Spread and Commercial Hummus offer comparable quantities of Carbohydrate per five ounces.