Comparing Nutrients in 7 ounces Peanut Spread VS Hummus

Macros Ratio

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

Macro Nutrients

	Peanut Spread	Hummus	Recommended Dietary Allowance
Energy	44.5% 1290kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	63.4% 20.3g	7.08% 2.26g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	189% 32g	23.8% 4.04g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	0.74% 0.54g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	88% 49.2g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	Hummus	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	203% 32.5mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	61% 0.79mg	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	29.3% 117μg	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	17.4% 15.7mg	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	9.92% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Hummus	Recommended Dietary Allowance
Calcium	14.3% 143mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	49.4% 0.44mg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	49% 1.13mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	47.7% 1623mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	63.3% 6.97mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Spread VS Hummus per 7 oz

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

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

• 7 ounces of Peanut Spread have 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 Hummus.
• While 7 oz of Home Prepared Hummus contain more Vitamin C and 5 times more Vitamin K than Low Sugar Peanut Spread.
• Both Peanut Spread and Hummus provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Peanut Spread have insufficient amounts of Vitamin C and Vitamin K
• Both Low Sugar Peanut Spread as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Peanut Spread vs Hummus:

• 7 ounces of Peanut Spread have 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, 1.2 times more Sodium and 3.2 times more Zinc than Hummus.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peanut Spread have 3.7 times more Energy, 6.4 times more Fat, 9 times more Saturated Fat, 1.2 times more Omega 3, 7.9 times more Omega 6, 23.5 times more Sugars, 2 times more Fiber and 5.1 times more Protein than Hummus.
• While 7 oz of Home Prepared Hummus contain 1.4 times more Carbohydrate than Low Sugar Peanut Spread.