Comparing Nutrients in 100 grams 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	6.1% 177kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	8.86% 8.6g	56.6% 55g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	4.63% 0.074g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	95% 16g	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	11% 14.2g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	8.76% 6.35g	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	8.68% 4.86g	44.3% 25g	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	7.4% 0.089mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.74% 0.29mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	36.2% 0.47mg	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	36% 144μg	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	53.7% 8.06mg	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	Peanut Spread	Recommended Dietary Allowance
Calcium	4.9% 49mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	84.4% 0.76mg	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	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	86% 1.98mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	19.5% 292mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.75% 65g	0.052% 1.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Hummus VS Peanut Spread per 100 g

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

Lets compare vitamin content per 100 grams of Hummus vs Peanut Spread:

• 100 grams of Hummus have more Vitamin C and 5 times more Vitamin K than Peanut Spread.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Hummus vs Peanut Spread:

• 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hummus have 1.4 times more Carbohydrate than Peanut Spread.
• While 100 g 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 100 grams.