Comparing Nutrients in 7 ounces Falafel VS Peanut Spread

Macros Ratio

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

Macro Nutrients

	Falafel	Peanut Spread	Recommended Dietary Allowance
Energy	22.8% 661kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	112% 109g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.73g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5.78% 0.98g	189% 32g	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	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	NA	17.4% 12.6g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	47% 26.4g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Falafel	Peanut Spread	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	203% 32.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	72% 0.93mg	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	71.4% 286μg	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	107% 16mg	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	Peanut Spread	Recommended Dietary Allowance
Calcium	10.7% 107mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	168% 1.5mg	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	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	171% 3.93mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	47.7% 1623mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	39% 583mg	38.6% 579mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	63.3% 6.97mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	0.1% 3.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Peanut Spread per 7 oz

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

Lets compare vitamin content per 7 ounces of Falafel vs Peanut Spread:

• 7 ounces of Falafel have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Peanut Spread.
• While 7 oz of Low Sugar Peanut Spread contain 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 Home prepared Falafel.
• Both Home prepared Falafel as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Falafel vs Peanut Spread:

• 7 ounces of Falafel have 1.2 times more Iron than Peanut Spread.
• While 7 oz of Low Sugar Peanut Spread contain 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 Home prepared Falafel.
• Both Falafel and Peanut Spread contain similar levels of Sodium per seven ounces.
• 7 ounces of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Falafel have 1.2 times more Omega 3 and 2.2 times more Carbohydrate than Peanut Spread.
• While 7 oz of Low Sugar Peanut Spread contain 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 Home prepared Falafel.