Comparing Nutrients in 7 ounces Low Fat Peanut Butter VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Low Fat Peanut Butter	Commercial Hummus	Recommended Dietary Allowance
Energy	35.6% 1032kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	69.6% 67.5g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	23% 29.8g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	1.7% 1.23g	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	0.77% 0.56g	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	% 0.67g	g per day for Men 19-50 years
Fiber	27% 10.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	92% 51.4g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	22.3% 0.29mg	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	29.8% 119μg	24% 95μg	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	120% 18mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Commercial Hummus	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	83% 0.75mg	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	47% 3.77mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	100% 2.3mg	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	105% 732mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	39% 1328mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	17% 9.33μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	56.4% 845mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.08% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Butter VS Commercial Hummus per 7 oz

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

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

• 7 ounces of Low Fat Peanut Butter have 1.7 times more Vitamin B1, 14.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.9 times more Vitamin E than Commercial Hummus.
• While 7 oz of Commercial Hummus contain 2.1 times more Vitamin B2 and 38 times more Vitamin K than Reduced Fat Peanut Butter.
• 7 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin K
• Both Reduced Fat Peanut Butter as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Low Fat Peanut Butter have 1.5 times more Copper, 2.3 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Selenium, 1.3 times more Sodium and 1.9 times more Zinc than Commercial Hummus.
• While 7 oz of Commercial Hummus contain 1.3 times more Calcium and 1.3 times more Iron than Reduced Fat Peanut Butter.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Low Fat Peanut Butter have 2.2 times more Energy, 1.9 times more Fat, 2.2 times more Saturated Fat, 2.4 times more Carbohydrate, 15 times more Sugars and 3.3 times more Protein than Commercial Hummus.
• While 7 oz of Commercial Hummus contain 13.9 times more Omega 3 than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Commercial Hummus offer comparable quantities of Omega 6 and Fiber per seven ounces.