Comparing Nutrients in 100 grams Hummus VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Hummus	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	6.1% 177kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	8.86% 8.6g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	18% 5.76g	32g per day for Men 19-50 years
Omega 3	4.63% 0.074g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	53.7% 9.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	13% 9.28g	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	10.5% 4g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	8.68% 4.86g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Hummus	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.4% 0.089mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.74% 0.29mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	24% 0.31mg	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	14.8% 59μg	15% 60μg	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	8.78% 7.9mg	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	5% 0.75mg	60.3% 9.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	4.9% 49mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	64.4% 0.58mg	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	19.5% 1.56mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	64% 1.48mg	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	15.7% 110mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.75% 65g	0.032% 1.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Low Fat Peanut Butter per 100 g

Compare the macro and micronutrient content in 100 g of Hummus versus 100 g of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Hummus vs Low Fat Peanut Butter:

• 100 grams of Hummus have 1.3 times more Vitamin B6, more Vitamin C and 5 times more Vitamin K than Low Fat Peanut Butter.
• While 100 g of Reduced Fat Peanut Butter contain 3 times more Vitamin B1, 36.6 times more Vitamin B3, 3.7 times more Vitamin B5 and 12.1 times more Vitamin E than Home Prepared Hummus.
• Both Hummus and Low Fat Peanut Butter provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Low Fat Peanut Butter have insufficient amounts of Vitamin C and Vitamin K
• Both Home Prepared Hummus as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hummus vs Low Fat Peanut Butter:

• 100 grams of Hummus have 1.4 times more Calcium than Low Fat Peanut Butter.
• While 100 g of Reduced Fat Peanut Butter contain 2.6 times more Copper, 5.9 times more Magnesium, 2.6 times more Manganese, 3.4 times more Phosphorus, 3.9 times more Potassium, 3.1 times more Selenium, 2.2 times more Sodium and 2.6 times more Zinc than Home Prepared Hummus.
• Both Hummus and Low Fat Peanut Butter contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hummus have 1.4 times more Omega 3 than Low Fat Peanut Butter.
• While 100 g of Reduced Fat Peanut Butter contain 2.9 times more Energy, 4 times more Fat, 5 times more Saturated Fat, 4.5 times more Omega 6, 1.8 times more Carbohydrate, 34.4 times more Sugars, 1.3 times more Fiber and 5.3 times more Protein than Home Prepared Hummus.