Comparing Nutrients in 7 ounces Falafel VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Falafel	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	22.8% 661kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	69.6% 67.5g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.73g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.78% 0.98g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	NA	25.4% 18.4g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Falafel	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	47.3% 0.62mg	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	46% 185μg	29.8% 119μg	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	3.53% 3.18mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	10.7% 107mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	128% 1.15mg	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	85% 6.8mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	127% 2.93mg	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	54.4% 381mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	39% 1328mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	39% 583mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Low Fat Peanut Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Falafel versus 7 oz of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Falafel vs Low Fat Peanut Butter:

• 7 ounces of Falafel have 2.8 times more Vitamin B2 and 1.6 times more Vitamin B9 than Low Fat Peanut Butter.
• While 7 oz of Reduced Fat Peanut Butter contain 1.8 times more Vitamin B1, 14 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.5 times more Vitamin B6 than Home prepared Falafel.
• Both Home prepared Falafel as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Falafel vs Low Fat Peanut Butter:

• 7 ounces of Falafel have 1.5 times more Calcium and 1.8 times more Iron than Low Fat Peanut Butter.
• While 7 oz of Reduced Fat Peanut Butter contain 2.2 times more Copper, 2.1 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 7.5 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Home prepared Falafel.
• Both Falafel and Low Fat Peanut Butter contain similar levels of Potassium per seven ounces.
• 7 ounces of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Falafel have 2.1 times more Omega 3 than Low Fat Peanut Butter.
• While 7 oz of Reduced Fat Peanut Butter contain 1.6 times more Energy, 1.9 times more Fat, 2.4 times more Saturated Fat, 18.4 times more Omega 6 and 1.9 times more Protein than Home prepared Falafel.
• Both Falafel and Low Fat Peanut Butter offer comparable quantities of Carbohydrate per seven ounces.