Comparing Nutrients in 7 ounces Peanut Spread VS Falafel

Macros Ratio

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

Macro Nutrients

	Peanut Spread	Falafel	Recommended Dietary Allowance
Energy	44.5% 1290kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	63.4% 20.3g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	189% 32g	5.78% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28.2g	48.6% 63g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	NA	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	40.7% 15.5g	NA	38g per day for Men 19-50 years
Protein	88% 49.2g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	Falafel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	203% 32.5mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	19% 0.25mg	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	71.4% 286μg	46% 185μg	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	3.53% 3.18mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Falafel	Recommended Dietary Allowance
Calcium	14.3% 143mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	57% 0.51mg	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	70.4% 5.64mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	59.6% 1.37mg	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	99% 695mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	47.7% 1623mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	63.3% 6.97mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	1.86% 68.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Spread VS Falafel per 7 oz

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

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

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

Comparing minerals per 7 ounces for Peanut Spread vs Falafel:

• 7 ounces of Peanut Spread have 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 Falafel.
• Both Peanut Spread and Falafel contain similar levels of Iron and Sodium per seven ounces.
• 7 ounces of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peanut Spread have 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 Falafel.
• While 7 oz of Home prepared Falafel contain 2.2 times more Carbohydrate than Low Sugar Peanut Spread.
• Both Peanut Spread and Falafel offer comparable quantities of Omega 3 per seven ounces.