Comparing Nutrients in 100 calories Falafel VS Hummus

Weight per 100 calories

• Falafel: 30g
• Hummus: 56.5g

Falafel has 1.9 times more energy per 100g than Hummus. It has high energy density when compared to other foods. Home Prepared Hummus having above average energy density.

Which food has more nutrients per 100 calories - Falafel or Hummus?

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Hummus	11%	44%	45%

Macro Nutrients

	Falafel	Hummus	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	5% 4.85g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.36% 9.56g	8.74% 11.4g	130g per day for Men 19-50 years
Sugars	NA	0.21% 0.15g	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	NA	5.95% 2.26g	38g per day for Men 19-50 years
Protein	7.14% 4g	4.9% 2.75g	56g per day for Men 19-50 years

Vitamins

	Falafel	Hummus	Recommended Dietary Allowance
Vitamin A	0.033% 0.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.65% 0.044mg	4.2% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.83% 0.05mg	2.26% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.75% 0.088mg	3.24% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	17.3% 0.23mg	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	7% 28μg	8.33% 33.3μg	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	0.53% 0.48mg	4.96% 4.46mg	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	NA	2.82% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Hummus	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	2.77% 27.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14% 0.13mg	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	13% 1.03mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	5.86% 24.6mg	3.9% 16.4mg	420mg per day for Men 19-50 years
Manganese	9.02% 0.21mg	14% 0.32mg	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	8.24% 57.7mg	8.88% 62mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	2.87% 98mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.3mg	9.1% 137mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.99% 36.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Falafel vs Hummus:

• Home prepared Falafel has 1.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.8 times more Vitamin B5, 6 times more Vitamin B6 and 9.3 times more Vitamin C than Home prepared Falafel.
• Both Home prepared Falafel and Home Prepared Hummus have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
• Both Home prepared Falafel as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Falafel vs Hummus:

• Home prepared Falafel has 1.5 times more Magnesium and 1.8 times more Potassium than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.7 times more Calcium, 1.6 times more Copper, 1.5 times more Manganese, 4.5 times more Selenium, 1.5 times more Sodium and 1.4 times more Zinc than Home prepared Falafel.
• Both Home prepared Falafel and Home Prepared Hummus have similar amounts of Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Home prepared Falafel has 1.5 times more Protein than Home Prepared Hummus.
• While Home Prepared Hummus contain 1.3 times more Omega 3 and 7.7 times more Omega 6 than Home prepared Falafel.
• Both Home prepared Falafel and Home Prepared Hummus have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 100 kcal.
• Both Home prepared Falafel as well as Home Prepared Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.