Comparing Nutrients in 7 ounces Hummus VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Hummus	Peanut Spread	Recommended Dietary Allowance
Energy	12% 351kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	112% 109g	97g per day for Men 19-50 years
Saturated Fat	7.08% 2.26g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	189% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	21% 7.94g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	17.2% 9.64g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Hummus	Peanut Spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	203% 32.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	29.3% 117μg	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	17.4% 15.7mg	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	9.92% 1.5mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Peanut Spread	Recommended Dietary Allowance
Calcium	9.72% 97mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	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	38.7% 3.1mg	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	31% 218mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	47.7% 1623mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	38.6% 579mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	63.3% 6.97mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.1% 3.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Peanut Spread per 7 oz

Compare the macro and micronutrient content in 7 oz of Hummus 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 Hummus vs Peanut Spread:

• 7 ounces of Hummus have more Vitamin C and 5 times more Vitamin K than Peanut Spread.
• While 7 oz of Low Sugar Peanut Spread contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 41.1 times more Vitamin B3, 4.3 times more Vitamin B5, 2.4 times more Vitamin B9 and 10.7 times more Vitamin E than Home Prepared Hummus.
• Both Hummus and Peanut Spread provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Peanut Spread have insufficient amounts of Vitamin C and Vitamin K
• Both Home Prepared Hummus as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hummus vs Peanut Spread:

• 7 oz of Low Sugar Peanut Spread contain 1.5 times more Calcium, 3.4 times more Copper, 1.8 times more Iron, 5.7 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus, 4.7 times more Potassium, 3.8 times more Selenium and 3.2 times more Zinc than Home Prepared Hummus.
• Both Hummus and Peanut Spread contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hummus have 1.4 times more Carbohydrate than Peanut Spread.
• While 7 oz of Low Sugar Peanut Spread contain 3.7 times more Energy, 6.4 times more Fat, 9 times more Saturated Fat, 7.9 times more Omega 6, 23.5 times more Sugars, 2 times more Fiber and 5.1 times more Protein than Home Prepared Hummus.
• Both Hummus and Peanut Spread offer comparable quantities of Omega 3 per seven ounces.